20 minute AMRAP:You go, partner goes:12 burpees12 sumo deadlift high pull (95/65)20 box jumps (24/20)Partners switch off by EXERCISE, not by round.  ie Partner 1: burpees, Partner 2: sdlhp, Partner 1: box jump, Partner 2: burpees… What’s Happening Calendar Update! We have A LOT to tell you about.  So much that the November Newsletter is going to be HUGE!  Check your inboxes Monday for lots and lots of updates. In the meantime, check out the upcoming calendar of events here: Crocktoberfest Sunday, October 30thStart time: 3:30pm Olympic Weightlifting Foundations Course 1 Start date: Tuesday, November 1st Meeting days and times: Tuesday, Wednesday at 7:00PM Sessions: 4 (the course meets for two weeks)Cost: $100.00Sign-up here. Week of November 14th Move week!  We do not yet know what day we will actually hold classes at the new space – but it will be that week! Monday November 14th – Foundations Course Start Date...Read more

Resting 60 seconds between sets:Press 2-2-2-2-2-2-2-2-2-2 Crocktoberfest in 3 Days Just three days until the first annual Crocktoberfest.  Who’s competing?  Who’s already tried their recipe? Post to comments. Join us for Roots’ First Annual Paleo Crocktoberfest and crock-pot cooking contest!  Bring your favorite crock-pot creation and compete with your fellow athletes for the title of Roots’ Ultimate Crocktologist. Now for the fine print… Judging starts promptly at 4:15pm. Any entries that arrive after 4:15pm will be enjoyed by all but will not in the running for the title.All ingredients must be paleo approved (please post any ingredient questions to comments).All ingredients must be cooked in the crock-pot (cannot bbq, fry, wok, etc. prior to going in the pot)Bring your A game and be prepared to share the family recipe (yeah, yeah, you can leave out a key ingredient or two to maintain your edge for next year).See you there!Read more

Ten rounds, each for time of:100 meter SprintRest 90 secondsRead more

Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Going Long – Twice in a Row. Many folks were baffled by the last two days of programming. Two LONG workouts back to back? Not only did Monday look CRAZY at first glimpse but then to be followed up on Tuesday by something of a similar, yet highly more skill oriented, nature was downright mind blowing. The CrossFit method is trained and developed through “constantly varied, functional movements, executed at high intensity.” Constantly varied can take on a wide variety of meanings in your training – from the type of workout, to the exercises involved, to the length of time – we aim to continuously take the body through an progression of stressor / adaptation / stressor / adaptation. So, for the past two days we went long. There were definitely some stresses to your system –...Read more

Five rounds for time of:Run 200 meters7 Muscle-upsRun 200 meters7 Handstand push-upsRun 200 meters30 second L-sit holdRun 200 meters20 One legged squats40:00 minute cut-off Olympic Weightlifting Foundations Courses You asked for it and here it is!  We have scheduled two Olympic Weightlifting Courses with Ryan. Course 1 Start Date: November 1stCourse 2 Start Date: November 29thsee below for details Similar to the CrossFit Foundations Course, the purpose of the seminar is to introduce athletes to the form and technique of the Olympic lifts and get them to the point where they can assimilate into the group training environment specific to the Olympic classes. The Oly lifts develop speed, power, flexibility, coordination, agility, accuracy, and balance.  They are the queens of developing strength in the hips and the transference of strength and power to other sports and activities should make any athlete toss and turn with excitement the night before an...Read more