3-2-1-Go eat some paleo food. The day is here!  Competition will be fierce.  We received a report of one team planning to tempt the competition by delivering donuts to their opponents’ offices. Very sneaky. REMEMBER: If you need to make-up an indicator WOD you can do so tonight at 7PM! The 3 indicators WODs were: The Total, Cindy, and a deadlift/burpee/sprint combo. Tahini DressingRead more

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