Final Pre-Paleo Indicator WOD: Four rounds for time of: 5 reps 275 pound Deadlift, (185# women) 100 m sprint  10 Burpees Scale as necessary, duh.  If you lived to be 85 years old, this challenge would account for .098% of your life. Click here for your one-stop manual for the Paleo Challenge.   REMINDER – grocery store Paleo walk through tonight after the 6pm WOD. Here are some great resources to start you on your way to team success: Dr. Loren Cordain’s website (THE paleo guy)  Paleo food list Robb Wolf’s website – Mr. CrossFit Nutrition Cooking for Health and Performance – buy it, words can’t express its worth, ESPECIALLY if you are new to the kitchen Eric or Nicole – ask us questions, we’re here to help! Food category tags on our website Last, BUT NOT LEAST, I was overwhelmingly pleased with the effort at today’s WOD.  As a group, you hit...Read more

Welcome to the future homepage of CrossFit Roots. In the meantime, please check out our current site: www.thegarage4150.com For more information, please contact Nicole at [email protected] or 703.919.0425Read more

Endurance WOD at North Boulder Rec.:  6min TT 3 min rest 4 min TT 2 min rest 1min TT 30 sec rest 30 sec TT 15 sec rest 15 sec TT  WOD:  Cindy AMRAP 20min: 5 pull-ups, 10 push-ups, 15 squats This is the second of the three indicator WODs used for the Paleo Team Challenge   Read more

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep This is the first of three WODs that we will do before starting the Paleo Team Challenge.Read more

Sunday’s workout will be held at the Garage4150 at 9AM.   We are doing the CrossFit Total.  It is the first of the three pre-paleo team challenge workouts.  Come preparred to lift some heavy weight.  The three workouts were selected to include a broad range of physical skills that can be measured before and after the one month challenge. Paleo Team Challenge Schedule May 31st – strength-based WOD June 1 – time priority WOD (AMRAP style) June 2 – task priority WOD (for time) June 3 – Day 1 of the Paleo Team Challenge! June 11 – Week 1 logs due to Nicole June 18 – Week 2 logs due to Nicole June 25 – Week 3 logs due to Nicole July 2 – Week 4 logs due to Nicole June 3 – Winning team announced, prizes awarded  And lastly, check out The Garage4150’s Nicole Gibson in the CrossFit main...Read more