Marine Corps Combat Fitness Test 

Reminder!: All classes will be held at North Boulder Park at 8:30 or 9:30am.  Meet at the Southwest Corner!  Wear pants or shorts that you can get dirty!  This is going to be fun!

Marine Corps Combat Fitness Test
Movement to Contact (880 yd run)
Ammo Lifts
Maneuver Under Fire

Marine Corps Combat Fitness Test

You train in the gym for life.  Come apply that fitness in a functional outdoor way.

We recommend that you wear pants or shorts that you can get dirty!  

This is going to be FUN (and different!).  Don’t miss it!

CrossFit Open Workout 14.4 

 Sign-up for a Friday Night Throwdown heat HERE.

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

14.4 is a chipper!

14.4 is a chipper!

CrossFit Open Workout 14.4

14.4 is a chipper!  This is the first time we’ve seen a chipper in CrossFit Open history.  And, it starts on an erg!

Sign-up for a heat for the Friday Night Throwdown here.

Heats will be 20 minutes long and will start at 4pm.  We’ll see you there for a fun and exciting evening.  

Here’s to some first-time muscle-ups!

Questions?  Post to comments.

Read This – 14.4 Weekend Redo Details 

Sign-up for Yellow Belly Chicken for Friday night’s Throwdown HERE.

Front Squat
5-5-5-5-5

Read This – 14.4 Weekend Redo Details

Reminder!  This weekend’s Open Shop is cancelled.

If you would like to redo Open workout 14.4 we will host a redo session at 6pm on Sunday night.

 

 

CrossOver Symmetry How To Sessions at Roots 

5 rounds for time of:
500m row
20 hip extensions
20 GHD sit-ups

To us, Charlie Merrill helps define what it means to blend health and fitness.  He has helped countless athletes overcome injuries and limitations while helping them continue to do what they love - sport.  And Charlie is a long time CrossFit Roots athlete!

To us, Charlie Merrill helps define what it means to blend health and fitness. He has helped countless athletes overcome injuries and limitations while helping them continue to do what they love – sport. And Charlie is a long time CrossFit Roots athlete!

CrossOver Symmetry How To Sessions at Roots

You heard about Crossover Symmetry and you’ve seen it in the back of the shop.  If not, be sure to check out this post for details on what it is.

In short, Crossover Symmetry is a rotator cuff and scapular strengthening system designed to improve and maintain shoulder health.  In short, it’s a badass set-up that will help you address those nagging shoulder twinges and pains that surface as a result of training or hours of computer work.

Since installing it at the shop we’ve seen a TON of athletes putting in the five minutes a day to take advantage of it.  

While folks have done a great job following the instruction board, our very own resident PT Charlie Merrill will be here for two sessions to walk athletes through the series of exercises so they can get the most out of their efforts! 

To us, Charlie Merrill helps define what it means to blend health and fitness. He has helped countless athletes overcome injuries and limitations while helping them continue to do what they love – sport.  And Charlie is a long time CrossFit Roots athlete!

Roots will offer two sessions with Charlie:
Monday, March 31st at 11:15am
Wednesday, April 2 at 5:00pm

Sessions are limited to 14 people and are free to Roots members.  Sign-up is required.  Sign-up will be available on MBO one week prior to the session.

Post questions to comments.  

Movin’ On Up! 

Sign-up for YellowBelly Chicken for 14.4 HERE!

3 rounds for time:
2 rope climbs
then,
5 rounds:
5 ring dips
15 air squats

Roots moves up from 5th to 4th in week 3.

Roots moves up from 5th to 4th in week 3.

Movin’ On Up!

Team Roots moved up from 5th to 4th in Week 3 of the CrossFit Open!  A big congratulations to Roots athletes Chad Schroeder and Gretchen Rech who scored for the Roots team for the first time this season!

This Week’s Team Score Contributions:
Cindy
Abby
Gretchen
Chad
Blaine
Dave

Two more weeks of the Open!  Who’s excited!?

Kevin Ogar 14.5 Fundraiser and BBQ 

4 rounds:
1min wallball (20/14)
1min toes to bar
1min muscle-ups
rest 1min

Shannah during 14.2 with Stacey as her judge.  14.2 pictures are up on the Roots Flickr page - thanks Shayna!

Shannah during 14.2 with Stacey as her judge. 14.2 pictures are up on the Roots Flickr page – thanks Shayna!

Kevin Ogar 14.5 Fundraiser and BBQ

Many of you heard about the tragic and freak accident fellow Colorado CrossFitter Kevin Ogar was in on the weekend of January 14th.

On January 12th, 2014 Kevin Ogar suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.

On Friday, March 28th, Roots will host 14.5 on its usual Friday Night Throwdown Series, but in a fundraising effort for Kevin.

You’ll sign-up for heats and do the workout as you normally would.  There will be opportunities to donate to the Kevin Ogar Fund and to win great raffle prizes from lululemon, Reebok, and Progenex.  CrossFit Roots will match donations up to $1500.  After the workout, we’ll fire up the grill and serve up burgers from Yampa Valley Beef.

All area CrossFitters are welcome to attend so bring your local CrossFitting friends!

Double Under Fun 

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Double Under Fun

Many of you got quite a few more double unders than you expected during 14.1.  Put those new skills to the test today!

Pick Me Up 

In teams of two:
6 rounds of:
15 thrusters (95/65)
15 pull-ups
then,
run 400m
Clock stops when the last partner finishes their 400m run.

Trish during 14.1!

Trish during 14.1!

Pick Me Up

The Open can take a lot out of us!  Thinking about the workout, planning when to do it, how to do it – come on in today and workout with a friend and have some fun!

 

Deadlift Mania! 

DON’T FORGET TO SIGN-UP FOR A HEAT IN MBO!

CrossFit Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

A big thanks to Shayna who took pictures at the Open during 14.1 and 14.2.  You can find the 14.1 pictures on the CrossFit Roots Flickr page.

A big thanks to Shayna who took pictures at the Open during 14.1 and 14.2. You can find the 14.1 pictures on the CrossFit Roots Flickr page.

Deadlift Mania!

Ok folks, deadlift mania is here!  Last night Dave Castro announced 14.3 LIVE from New Orleans.  We all know that Dave loves the deadlift but this marks the first year where a CrossFit Open workout is testing a more strength specific end – and we couldn’t be more excited!

We’ll see you today in class or TONIGHT at the Friday Night Throwdown from 4-6pm.

We will have weight sheets taped to the floor for your reference for adding weights to the bar.

14.3 Announcement is Tonight! 

Push Jerk
5-5-5-5-5

The Open helps us go hard to a level we don't find on a regular basis throughout the year.  And it opens the door for so many possibilities.

The Open helps us go hard to a level we don’t find on a regular basis throughout the year. And it opens the door for so many possibilities.

 14.3 Announcement is Tonight!

Tonight is the third live announcement of the CrossFit Open season.  Athletes Stacie Tovar and Alessandra Pichelli will go head to head in the third installment of the 2014 Open Season.

So far, the Open Throwdowns have been nothing short of inspiring and fun and with crazy amounts of energy!

Many athletes have done things they didn’t think possible – whether it was their first double under, a 55 pound snatch or a 95 pound overhead squat, there’s something about the Open that helps folks kick it up a notch.

Have you done something beyond your expectations in 14.1 or 14.2?  Post to comments.