For time:50 Medicine ball cleans, 20 pound ball15 foot Rope climb, 5 ascents40 Medicine ball cleans, 20 pound ball15 foot Rope climb, 4 ascents30 Medicine ball cleans, 20 pound ball15 foot Rope climb, 3 ascents20 Medicine ball cleans, 20 pound ball15 foot Rope climb, 2 ascents10 Medicine ball cleans, 20 pound ball15 foot Rope climb, 1 ascent Roots Couture Hits the Runway at Fashion Week MILAN, december 26th Once upon a time, in the pre-gimmicky age of fitness, athletes dreamed of being Rocky Balboa in gray cotton running across Russia in the bitter cold.  Today, Colorado based designer RooTS is showing that throwback doesn’t mean a drop in performance.  At this year’s Fashion Week, RooTS  showed that it has a way of taking sportswear styles like zip up hoodies and sweatpants and making them say “wear me, it’s fashionable.”  And he’s paired them with creative combinations of baseball caps and...Read more

For time:95 pound Overhead squat, 30 reps7 Muscle-ups95 pound Overhead squat, 20 reps5 Muscle-ups On the Importance of Spotting Once you’ve done CrossFit for awhile, it’s easy to overlook some of the simple, routine safety checks.  One of them is spotting.  The video in today’s post is incredibly funny.  Laugh out loud funny; however, it serves two purposes.  One, entertainment, two a reminder to use a spotter when appropriate.  Read more

No classes today.  Happy holidays and we’ll see you back in action tomorrow morning beginning at 5:30am. Did Santa bring you something CrossFit-related?  Post to comments. Almost Paleo Apple Crisp Looking for a better dessert option for your holiday celebration?  Stefanie and I crafted this apple crisp recipe on Thanksgiving.  After 3 failed attempts at a tasty crisp topping, we  settled on a mostly Paleo top. Ingredients:– 6-8 peeled, cored, and sliced apples– Juice of 1/2 lemon– 8-16 dates, pits removed– cinnamon– nutmeg– salt – butter– coconut flakes (large flakes work better)– 1 cup pecans– 1/4 cup gluten free flour (optional) Directions:1. Preheat oven to 350 degrees and grease baking dish with butter.2. Toss peeled and cored apple in juice of 1/2 lemon and 1 tsp cinnamon3. Take our your Cuisinart  4. Puree dates with 1/2 stick of melted butter until you get a nice jam consistency5. Add 2 tsp cinnamon, 1...Read more

Five rounds for time of:275 pound Deadlift, 7 reps30 Squats7 Handstand push-ups That reverse hyper by the front doorway of the shop is prehab and rehab gold.  Use it. A Recipe and Reading Material My Mom made this last night as part of a dinner of roasted cauliflower, ribeye, and wine.  It was fantastic and will become a new staple in our house for certain.  Enjoy! Roasted Butternut Squash with CilantroPre-heat oven to 350 degrees. 1. Peel and chop 1 butternut squash.  Chop to 1-inch size cubes.2. Chop 1 onion into chunky sized pieces and separate3. Toss butternut squash cubes and onion pieces with 2 tablespoons of butter and 1 tsp of salt4. Roast 20 minutes, toss, roast 20 minutes more5. Remove from oven and toss with 1 bunch chopped cilantro leaves And while you’re enjoying some downtime, here are a few interesting articles sent our way.  Thanks! Sorry, vegans:...Read more

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