Masters and Teens Games Events Released 

4min AMRAP:
10 kb swings (24/16)
10 burpee box jumps (20/24)
3min AMRAP:
8 kb swings
8 burpee box jumps
2min AMRAP:
6 kb swings
6 burpee box jumps
1min AMRAP:
4 kb swings
4 burpee box jumps

Masters and Teens Games Events Released

We’re only a few days away from the kickoff the CrossFit Games.  Check out the events that have been released so far for the Masters and Teens divisions.  If this is any indication of what we can expect to see for the individuals and teams we’re in for a good show!

Shout Out Friday! 

30 Rounds:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

This is part of your yearly benchmark series.  Log your result.


Athletes of all ages and ability levels doing the same workout.

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Keith for getting his first handstand kick-up!”
“I’d like to give a shout-out to Marge for going Rx on PK!” 
“I’d like to give a shout-out to Jeff for hitting 205 for a 3 rep power snatch!”

Post to comments your shout-outs.

July Cool Cruel Summer! 

Place your Yellowbelly food order for tonight’s Cool Cruel Summer by noon today!

30 deadlifts (225/155)
30 calorie row
30 burpees over the bar

Pistol perfect. Nice work Greta!

July Cool Cruel Summer!

And just like that, Summer is halfway over!  Where did it go?!  I can’t tell you but I can tell you that means it’s time for the July installment of Roots’ Cool Cruel Summer series!  So cut off your sleeves (if you even wear a shirt) and strap-on your Nano’s because we’ve got a doozy for you tonight!

The WOD is Hammer, shown below, and as usual we will have scaling options.  Sign-up in MBO and sign-up for a heat when you walk in the door.  Heats will start at 4:15pm and go off every 25 minutes until 6:55pm.  

Kirk will be your Warmup Coach, so please check-in with him once you arrive to begin your warmup.  Remember, your heat time is when your workout begins so give yourself 15-20 minutes of warmup before.

Yellowbelly is providing the food, provided you pre-ordered which you can still do until noon today! (see link above WOD) Bring a drink to share or to use for PaleoPong.


5 rounds:
5 power cleans (135/95)
10 front squats (135/95)
5 push jerks (135/95)
20 pullups
rest 90s


Nature’s Chill-Pill 

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer by the end of the day today!

Weighted Dips


12min AMRAP:

min 1: 12 toes-to-bar
min 2: 10m handstand walk
min 3: 35 double-unders


L-sit rope climbs anyone?

Nature’s Chill-Pill

Bacteria used to be a dirty word and something we aimed to avoid as much as possible but more and more research is revealing that healthy bacteria in our gut plays a role in our brain function and our mental and emotional health.  Check out the latest research in this article by NPR, “Prozac In The Yogurt Aisle: Can ‘Good’ Bacteria Chill Us Out?”

Post your thoughts to comments.

Roots Track WODs 

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer!

5 rounds for time of:
225-lb. Back Squats, 10 reps
275-lb. Deadlifts, 10 reps
400-meter Sprint
Rest 2 minutes


Jeff working his way through last month Cool Cruel Summer workout, Jackie. Will you be there this Thursday?

Roots Track WODs

Hey Roots, did you know that every Thursday from 12:30-1:30pm there is a Track WOD?!  That’s right, it started in May and it’s still going strong but if you missed the original blog post look below for more info and we’ll see you on the track!

Where?  Centennial Middle School track, by the tennis courts.

When?  Thursdays, 12:30-1:30.

Who?  All regular group memberships include the Track WOD (unlimited and 3x/week).

Why?  Wether you’re a seasoned veteran or a newbie to running there is something for everyone.  We go over dynamic drills, running technique, pacing strategies, and much more.  Scaling is provided for all skill levels just like our group WODs.  Our goal is to change your approach and opinion on running. Plus, we get a killer workout!

How do I sign-up?  Sign-up in MBO just like you do for group WODs.

Have you attended a Track WOD?  What did you think?

Working Through Injury 

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer!

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps


Much of Bill’s rehab scaling involved unweighted barbell movements and always full range of motion.

Working Through Injury

We’ve all had injuries of some degree at some point in our lives.  They come with being alive.  It’s easy to try and point blame on the activity responsible for our setback but in reality we can get injured in pretty much anything in life.  I’ve worked with people who hurt themselves shoveling snow, walking in high heels, picking up a couch, mountain biking, raking the lawn, climbing, picking up a patient, running, doing a muscle-up, skiing, etc.  The list goes on forever but the point is that we have to learn to deal with injuries because they’re part of life.

The Coaches at Roots have worked with hundreds of athletes who have suffered injuries that may prevent their ability to do particular movements.  It’s the perfect application of what scaling is all about!  So when we hear that someone has suffered a setback we immediately think how can we scale so they can still get a good workout in.

Bill Kobrin, also known as Joe Oldenslo on SugarWOD, experienced this first hand last year when he tore his bicep.  In his own words, “the tendon detached from the bone and the bicep muscle recoiled to the upper part of my arm. The cause was a life­long history of mobility issues and injuries for which I have a long list of excuses for not addressing!”

For a lot of people that would have been the end.  They would have put their nano’s in the closet and decided that they could no longer workout until the injury was back to 100%, but for Bill he took Nicole’s advice “that just because one limb isn’t working well, you still have 3 other limbs and a midline to work with – that leaves a lot of options in CrossFit.”

After surgery he was restricted from using his arm at all for 6 weeks.  This certainly gave the Coaches at Roots some obstacles to work around but they worked within the parameters set by the doctors and Bill never left feeling like he didn’t get in a good workout.  He continued coming 5 times a week as normal and the Coaches continued dreaming up scaled options that would work his conditioning and challenge him mentally in addition to constantly harassing him about doing his PT rehab homework. 

3 months later and Bill was given the go-ahead to use his arm with no restrictions other than not to over do it, since it had basically been doing nothing for the past 90 days.  He started slow with little to no weight and an emphasis on full range of motion in everything he did.  Sure it was frustrating having to scale things that the rest of his body could do no problem and some days it meant him doing a completely different WOD because of his scaling options, but he stayed the course and began working his way back. 

“I know the “reasons” I would have used to justify not working out for 3+ months but I felt if our coaches were that committed to help me then I had to be as committed to help myself and I especially never would have kept doing the mindless, painful mobility exercises without their support.”

The end result?  5 months after the injury he PR’d his Fran time by 1:16 and if you follow him on SugarWOD you know he’s been PR’ing nonstop ever since.  He has also gained more mobility in his arm than pre-injury and the peace of mind that he can work through setbacks. 

Have you had to work through an injury?  Post your story to comments.

Snatch Ladder 

Today’s WOD is at the Centennial Middle School Track.

15min AMRAP:
every minute stop and perform 5 burpees and 10 air squats

Score is total distance.

Snatch Ladder

The CrossFit Games are fast approaching and we’re starting to get bits and pieces of what we can expect to see the best athletes in the world go head-to-head at.  Last years clean ladder was one of my favorite events of all time and this year they’ve decided to repeat it with my favorite movement, the snatch!  I’m excited, are you?

Support Our Troops with CrossFit 

With a partner:
50 kb swings (24/16)
100 yd kb run
40 kb swings

80 yd kb run
30 kb swings
60 yd kb run
20 kb swings
40 yd kb run


Charlie has been putting in the time in the Kids Program and it shows.

Support Our Troops with CrossFit

It’s no secret that our troops need to be in tip-top shape to carry out their daily tasks.  CrossFit not only helps them maintain this necessary fitness but it also gives them something to take their minds off of everything else that is going on around them.  Help support the 1-252 Armor Regiment currently deployed overseas in Kosovo by making a donation so they can get the equipment they need.

CLICK HERE for more info.

Cool Cruel Summer July is Next Week 

5 rounds:
run 200m
3 rope climbs

This is part of your yearly benchmark series.  LOG YOUR RESULTS.


We had a great turnout at the annual 4th of July Workout and Breakfast.

Cool Cruel Summer July is Next Week

The second installment of the Cool Cruel Summer is upon us!  Come join us next Thursday for another evening filled with barbells, YellowBelly fried chicken and Paleo Pong.

Just like last time, we’ll have a food order link on the blog all next week so please pre-order your food.  You’ll sign-up on MBO and then sign-up for a heat at the front desk upon arrival.  

Go HERE to see the WOD lineup.

Firecracker 50 Recap 

4 rounds for time of:
row 500 meters
135-lb. push presses, 15 rep


Firecracker 50 Recap

Over 4th of July Weekend, a crew of Roots athletes and friends grabbed their mountain bikes and headed up to Breckenridge to take on the Firecracker 50. The mountain bike race is a grueling 50+ miles of long gradual uphills, punchy climbs, flowing single track, and fast descents. 
Most of the crew joined forces into 2 man teams for the partner relay. In the relay, each teammate rode one 26 mile lap of the course. 
The team lineups were:
Molly Ware and Laura Munro – Both ladies rode incredibly strong as a female duo, crushing the infamous French Creek Climb. 
Coy Decker and Tracy Emmanuel – This was Coy’s first mountain bike race ever and the two finished the race with big smiles in true Roots spirit. 
Ali Minton and Rick Vermeil – This was also a first race for Ali who already has plans to register for next year and Rick, a seasoned veteran, anchored their team with a strong performance. 
Bob Africa and Chris Munro – These two rode their laps in a blazing 2 hours each, finishing in 12th out of 127 teams in their division. 
The full 50 miles is not for the faint of heart. Big ups to Jordan Logan and Michele Delman who attempted the feat! Jordan finished the 50 miles in just over 5 hours! What an effort! 
Congrats to everyone who participated! How are you using your fitness outside of the gym this summer? Post to comments.