For time:30 handstand pushups40 pull-ups50 kb swings (1.5/1)60 sit-ups70 burpees   Shop Happenings! It’s hard to believe that it is almost February! There is a lot going on in the next few weeks. Take note below and look for the newsletter coming out this week for all the details, but here is a preview. Tonight: The Caveman Cafe will be at Roots today from 5-7 PM serving up paleo samples and selling dinners to go. For more info, checkout the Facebook event link here. Valentine’s Day Couples WOD–Feb 14th at 6 PM: It’s back for another year. This is one of the funnest events of the year. Look for details in the newsletter and mark your calendar. CrossFit Open Registration— starts January 30th: See yesterday’s post for more information. And last, but not least, some bittersweet news. Mike “Odie” Oetken – the friendly face at the Roots front desk, is off to...Read more

7 rounds:1 power snatch + 3 overhead squatsRest 60 seconds     Shane’s Top 4 Reasons for Competing in the Open. Now that you know what the CrossFit Open is, lets talk about why you should compete.  Many athletes feel like they’re not good enough to compete in the Open, BUT today we hope to dispel that myth that you have to be a firebreather, competitive, or even able to do a muscle-up to get something out of the Open. When we consider what the Open is (see Here Comes the Open from last week ), it should become evident that athletes aren’t doing anything than a typical day at Roots; come in, push yourself to the max, and end up in a puddle of your own sweat along all of your Roots friends.  Some may read that and say, “well if I’m already doing that, why should I register for...Read more

10-9-8-7-6-5-4-3-2-1BurpeesPullupsRun 100m between rounds Planning Your Meals for the Week? In case you haven’t heard, nutrition is kind of a big deal around here. When I’m organized and on top of my game, I like to have a meal plan for the week. The week runs smoother and I only have to make 1 trip to the dreaded grocery store. We have a rotation of meals that we cycle through regularly, but it is easy to get stuck in a rut and get tired of the same old meatloaf (although I LOVE meatloaf). If you are looking for some paleo inspiration, check out the work that our own Tiffany and Shayna have put together. Their site is www.sweetpotatoandbacon.com. Seriously. Sweet potatoes and bacon. It makes my mouth water just thinking about it. Tiffany says her current favorite recipe on their site is the Coconut Sauce Noodles.Who says paleo has to...Read more

“Elizabeth”21-15-9Power CleanRing Dips Congrats and Welcome Back! Jed and Ian are back at Roots after completing the Fire Academy training program. Ian was voted “Top Gun” of the entire recruiting class and both represented Roots well throughout their training. Give them a “high five” next time you see them. Good luck gentlemen as you transition into your new careers!Read more

EMOTM for 15 minutes:1 Hi-Hang Snatch + 1 Snatch Pushing Through Injury. Being injured is no fun. At Roots, we do everything we can to avoid it. We nitpick technique; scale judiciously; and spend the extra time to address our mobility issues. But sometimes, it rears its ugly head even in spite of our best efforts. When it happens, it can be devastating. On the mild side, injury can derail our training and push us off course. If it’s major, it can impact our health and life in far more serious ways. If you’ve ever been injured enough to force you to take significant time off, you probably know that it takes a psychological toll as well. Frequently we get asked if it is ok to workout if you are injured. Unfortunately, we can’t answer that for you. Every person and every injury is different. But often, the answer is...Read more