3 rounds for time of:500 meter row12 overhead squats, 115 lbs (75 lbs) 50  double-undersWorkout #3 from the North Central Regional Qualifier. Stay tuned for tomorrow’s North Central Regional Qualifier Wrap-up Paleo 2.0 Starts Today! There are 16 teams competing for the top spot.  Teams and names are listed below.  If you would like to submit your team name, please post it to comments. Team 1: Lawrence/JamesTeam 2: Asha/Kaitlin F*** Gluten: Brian/JasmineTeam 4: Jason/GilTeam 5: Fraser/Jim Foo(d) Fighters: Barbara/MarkTeam 7: Jim/TomTeam 8: Kevin/PaulTeam 9: KayCee/ChrisTeam 10: Wendy/BonesTeam 11: Nisha/LoriTeam 12: Karen/MaryTeam 13: Olivia/Kathy Team 14: Scott/Blakely No Sugar, Lots of Spice: Andrew/Tara Team XL: Greg/Martin Lesson 1: Paleo Prep Take home point: Cook WAY more than you think. One of the first things you can do to make life simple in a Paleo kitchen is to learn to cook more food than what you need for dinner. In the picture above the...Read more

Come on in and hit a benchmark WOD of your choice.  You can pick a Girl or a New Girl (no Heroes) from any of the options here:CrossFit Benchmark Workouts If you are unable to make a quick decision, we are happy to help you choose:)  Happy Friday! Roots Affiliate Team: Day 1 Today is Day 1 of the Regional Affiliate Cup competition.  The Roots crew opens their competition this morning at 9AM with the team suicide run.  Follow us on Twitter (CrossFitRoots) or check for live updates here. Tracy and Nicole hit the platforms tomorrow morning at 8:30.Read more

“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps North Central Regional Qualifier, Individual Competitor – Tracy Emmanuel Whether it’s the happy muscle-up dance or the 6:00pm throw down Tracy Emmanuel comes to play.  Since joining the Roots crew in December of 2009, Emmanuel has excelled in new areas while fine-tuning the many things she’s already good at.  She placed 8th overall at the Rocky Mountain Sectional in March and has worked hard, with the occasional mountain bike ride, to get ready for Regionals. Tracy, good luck this weekend from your Boulder-based Roots Crew!Read more

Roots introduces the affiliate team.Read more

5 rounds:5 deadliftmax rep consecutive push-upsrest as needed between rounds Paleo 2.0 Free Agents Free agents will receive an email containing all of the other free agents’ emails.  Go forth and find a partner. Kevin K. (Bones) – go Paleo or go homeKevin M. – can I still participate? PLEASE???!!!KayCee J. – is Chris your partner? Let us know.Kaitlin R – make sure I get on a cool teamOlivia WAsha N. Jason O. – he hunts gooseKaren K. Allison S. – It’s going to be tough but at least I can say I tried…I love sugar and beerGreg M. Paul Sommer – Free agent looking for someone who can understand the challenge of dropping the daily IPA intake. Wendy B. – Coffee ok?  Sure she’ll participate! Gil H.Stephanie B. – she once said she’s never give up pasta, now she’s on her way to being a Paleo princess Paleo 2.0 Teams (thus far) Team...Read more