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100 burpees for time.Every minute, stop and perform 1 rope climb. Stronger, Faster, Healthier Pre-Order Goes in Friday Stronger, Faster, Healthier pre-orders are due by Friday at 9am!  Order slips are on a clipboard at the front desk.  Fill it out and turn it in today!Read more

Behind the neck push press2-2-2-2-2Low bar backsquat5-5-5-5-5 One Hour. The saying goes, “you go to CrossFit one hour a day and you have 23 other hours in the day to fuck it up.”  Either through poor sleep, poor nutrition, or poor decisions, you can derail your CrossFit efforts for health and fitness once you leave the shop. Sure, that’s not a very positive outlook but when one looks at all the potential for mess up in a typical day it becomes clear that we work our asses off to live up to standards and expectations set in that one hour.   Take for example a sample day: 1. Wake up at 4:40am.  Super easy to just shove some food in my mouth but I know I’m simply not hungry.  I’ll wait until breakfast.  One good decision made.2. Grab coffee at 8:00am.  A latte looks good…but dairy promotes extra cellular growth...Read more

3 rounds: 7 hang power clean (185/125) 14 lateral box jumps (24/20) 21 ghd situps Processed Food Blows 2012 Fall Food Challenge The Processed Food Blows Challenge opened for sign-up yesterday.  There are 36 spots for this challenge and 9 remaining.  If you do not have a team and have already signed up be sure to put your name on the Free Agent list at Roots so you can link up with a team. For complete information on the challenge, read here. If you have already signed up, you will receive your first wave of information and details on Monday. Hydrostatic body fat testing will take place the week of Oct 1st.  If you would like to have your body fat tested but are not planning to do the challenge you will be able to sign-up for a slot.  Stay tuned for details and pricing.Read more

Girls Gone RX competition recap. Fall fuel challenge sign-up opens.Read more