The Missing Winks have a slight lead over the Foxy Ladies in the Paleo Team Challenge.  Big-ups to Ivete who earned the most invidual points for Week 1.  The Missing Wink’s pulled ahead with the points Emily earned for submitting a recipe and for winning the team WOD last Friday morning.  Remember, you and your team...Read More

WOD:  2-2-2-2-2-2-2 Clean and jerk “I’m healthy, I eat whole grains.”  Not so fast there my paleo virgin friend.  Paleo rules, grains drool. The Real Truth About Those “Healthy Whole Grains.” Announcements: Olympic Weightlifting Clinic with Ryan Landis on June 27th at 9:00AM.  Sign-up here. Your next chance at our Foundations Course begins June 29th at...Read More

We’ve moved outside to the Spruce Pool for the summer! Endurance WOD at Spruce Pool: Swim: 8min of 25yrds on 30 sec, Rest 4min, 4 min of 25yrds on 30 sec, Rest 2 min, 2 min of 25yrd on 30 sec. WOD: 21-15-9 pull-ups push-ups goblet squats Ryan Landis is coming to The Garage4150 and...Read More

But can you workout while having to count, concentrate, and communicate with your teammate? Today’s workout is an opportunity for Paleo teams to earn an extra point in the challenge. WOD: 10 rounds for time of: 20 KB swings(P)/PVC overhead squats(S) Bear crawl/Long jump to the other station 10 Burpees(P)/Plank hold(S) P = primary move,...Read More

Don’t forget! – Turn in your logbook today. Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders Download a new logbook here: PaleoFoodLog. Workout in the Park – Sunday, North Boulder Park at 9am!  Be there.Read More

“Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Are you keeping up with your Paleo Team Challenge log book?  Remember, they are due to Nicole by Thursday!Read More

Sunday’s workout is at North Boulder Park at 2pm! Obviously Emily was inspired by the video yesterday.  She is the first to submit a recipe for her paleo challenge team.  Mango Chicken Curry (paleo friendly) Ingredients: 1/3 cup dried apricots 1 large onion 1.5 inch piece peeled ginger root 2 medium garlic cloves 2 mangoes...Read More

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:...Read 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...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