“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings CrossFit Endurance is BACK! CrossFit Endurance is Back! Starting this coming week, CrossFit Endurance is back on the schedule. That’s right, we won’t let a little wind and snow keep us down. The plans for CrossFit Endurance at Roots are BIG and we are starting RIGHT NOW! -Is running a half-marathon or a faster 10K on your list of goals? -Is a triathlon in your future? -Have you been frustrated or injured by the long, slow distance training methodology that virtually every other training program utilizes? -Do you want to be the person sprinting in the door after the 4th 400M run in “Kelley” and going right into box jumps? -Is running a weakness that you are ready to attack? If you answered yes to any of these questions, you owe it to yourself to explore CFE....Read more

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Rest & Recovery Challenge and Food Chalk Talk Tonight! Come at 6:00pm to learn about the Rest & Recovery Challenge.Are you happy with how you look and feel?  When’s the last time you hit a PR at the shop?  Are you getting the results you want?  If you answered no to any of the previous questions, come learn how rest & recovery are just as important as fuel and exercise for optimal health and performance. Come at 7:00pm for the monthly Food Chalk Talk.Then, stay afterward or come at 7 for the monthly food chalk talk.  Come learn about how to “eat meat, vegetables, nuts & seeds, some fruit, little starch, and no sugar.”...Read more

2 rounds for time:500m row25 burpees Come to the Talks Tomorrow Night – 6 and 7pm Winter Rest and Recovery Challenge Info Meeting – 6:00pmMonthly Food Chalk Talk – 7:00pm In the past two weeks I’ve had a few people outside of Roots ask me how many calories are burned in an average CrossFit workout. In both instances the question has caught me off-guard because I have no idea and don’t care to ever find out. I realize that many Americans measure their progress in fitness and in health with calories burned. It’s a natural thought process given TV shows, radio ads, internet sites, and workout machines that harp on how to burn more calories. We do a long hard workout and we think it gives us a “free pass” to eat more that evening, we miss a workout and we think we need to watch how much we eat....Read more

CrossFit Roots details the upcoming nutrition and challenge.Read more

* TUESDAY, JANUARY 17TH, 6:00PM – WINTER REST AND RECOVERY CHALLENGE INFO MEETING * TUESDAY, JANUARY 17TH, 7:00PM – FOOD CHALK TALK (immediately after info meeting)Attend one or BOTH! Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Article Roll Thanks to everyone who has passed on interesting articles over the past few weeks!  Some great reads below! Harvard Study Supports Barefoot Running Benefits New Years Resolutions Stick When Willpower is Reinforced Young, Obese and in SurgeryRead more