Complete as many rounds as possible in 15 minutes of:15-foot rope climbs, 2 ascents20 wall-ball shots, 20-lb. ballRun 200 metersPost rounds completed to comments. Performance and Body Composition Gains Through Refining the Inputs: Cara’s Challenge Recap 1. Why did you sign-up for the challenge?  I had two main goals in signing up for the challenge:  (1) to lose body fat and lean out, mainly to feel better and so my clothes would fit better, but also to help with body weight movements; and (2) to reacquire some of the discipline and self control that I used to have with regards to food (both quality and quantity, as I opted to include a zone component to my challenge). 2. What were your intake dunk tank numbers?  Ending numbers?  Did you track any other health markers like cholesterol or blood pressure?  Did those numbers change?   Beginning dunk tank numbers: 143.2 lbs,...Read more

Deadlift3-3-3-3-3 Saturday Workout – Don’t Miss It As many of you know, we follow the CrossFit mainsite programming on a two week delay. That means that this Saturday, the workout will be:3 rounds for time of:20-lb. medicine ball cleans, 50 repsRun 800 metersThis workout is MUCH more fun when done at a track and it’s sure to leave folks a disheveled mess (in a good way)!  Meet at Centennial Middle School.  We’ll see you there!Read more

Overhead Squat 10-10-10-10-10 reps Friend and Family and CrossFit It’s not uncommon for us to receive an email from a Roots member asking for a recommendation for an affiliate for a friend in another city or town in the US.  Many Roots members have brought friends and family to a CrossFit workout over the holidays when their family is in town.  And many Roots members have shared their desire to help a friend or family member experience CrossFit. CrossFit, and the success it yields to those who follow its simple prescription, is contagious. Have you convinced, inspired, or helped a friend begin CrossFit? Post to comments. Read more

3 rounds for time of:Row 15 calories10 burpeesJump over the rower on each rep of the burpee. Accuracy Accuracy is one of the ten general physical skills in one of CrossFit’s four models that go into it definition of fitness. It plays a role in many CrossFit movements from wallball to the snatch and clean and jerk. Accuracy also applies to sport.  Check out this incredible video (first :16 seconds) of the Oakland A’s left fielder Yoenis Cespedes throw to home.    Read more

In teams of two: 100 handstand push-ups100 chest-to-bar pull-ups100 wallball Bryce’s muscle up THERE IS NO PILL FOR THIS Our diet has caused 20% of adults and 10% of children to have damaged livers on par with what is seen in heavy drinking alcoholics. 30 years ago this was so rare that there was no name for it. In 10 years 25 million people will have it and 5 million will need new livers! Researchers are looking for a pill. We already know the answer. Stop with the sugar. Read about it on the New York Times Well blogRead more