Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Paleo 2.0 Potluck It’s here!  The Paleo 2.0 Potluck dinner is tonight from 5-7pm.  Bring your favorite Paleo dish share and chat with other athletes who have passed up grains, dairy, and sugar for the past two weeks. Sprinkling in New Classes – Post answers to comments. 1. Are you interested in any of the following specialized CrossFit classes?a. Strengthb. Endurance (running and rowing based)c. CrossFit Football (heavy short power-based workouts)d. Olympic Weightliftinge. Skills/gymnastics (kipping, muscle-ups, handstands) If you are interested in attending olympic weightlifting or strength-specific classes, please post to comments answers to the following questions: 2. Would you like to attend 1 or 2 Olympic weightlifting classes per week?a. Oneb. Two 3. At what times are you able to attend an Olympic Weightlifting class?a. Weekday – 8amb. Weekday – 11:30c. Weekday – 12:30d. Weekday – 6:00pme....Read more

Back Squat 3-3-3-3-3 across 5-5-5-5-5 Ring dips1-1-1-1-1 Handstand push-ups One Year Anniversary Event One year ago next month, The Garage4150 became CrossFit Roots and we moved from our 1-car garage into our current space.  Next week we will announce details for the CrossFit Roots One Year Anniversary Extravaganza (aka a big party).  Stay tuned!Read more

CrossFit Roots will be closed on Monday, May 31st for Memorial Day. REMINDER: Paleo 2.0 Office Hours today from 1:30-2:30 10-9-8-7-6-5-4-3-2-1 rep rounds of:chest to bar pull-upskettlebell swingsjumping sit-ups Paleo 2.0 Potluck Are you a Paleo cooking rockstar?  Or are rotisserie chickens becoming your best food option?  Come to the Paleo 2.0 Potluck to taste what athletes are filling their bellies with. What: Paleo 2.0 PotluckWhen: Friday, May 14th from 5-7pm at RootsHow: Please bring a Paleo dish to share, BYOPA (bring your own Paleo alcohol)Why: Because we want to expand your Paleo food awareness and success! A few reactions after looking through the food logs: First, NICE WORK!  Overall everyone did a great job with the first week of Paleo.  A few of you had some serious challenges but stayed the course. Second, fruit for snacks.  MANY people relied heavily on fruit (apples, bananas, oranges) for snacks.  Try to...Read more

1 hang clean every :20 seconds for 10 minutesthenAMRAP 10 min7 wallball7 burpeeRead more

3 rounds for time of:Walking lunge, 100 ft50 Squats25 good mornings Paleo 2.0 Potluck dinner is this Friday from 5:00-7:00pm.  Please bring a dish to share.   We want to hear about your first two weeks!  Post to comments if you plan to attend.Read more