Kettlebell Snatch 

Come join us at 10:30am on the west patio at Whole Foods for the Primal Kitchen launch party!

5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Kettlebell Snatch

Today we get to practice a movement that doesn’t come up very often.  And this is a hero WOD dedicated to one of our own from Colorado, so get in here!

From CrossFit HQ:

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Cool Cruel Summer June – Jackie 

Pre-Order your Yellowbelly food for tonight by 12pm today! ORDER.

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips


Have you been fortunate enough to ride the airdyne? How was it?

Cool Cruel Summer June – Jackie

Tonight’s the night!  It’s the third thursday and it’s summer time.  Jackie is on the whiteboard and Yellowbelly is on the menu.  Paleo Pong will be making a return this year.  Ali and I are undefeated, just saying.  Bring a drink to share if you want something else.  Grab a friend or family member and come hangout and cheer on your fellow athletes.

If you are participating you will sign-up for a heat upon arrival at the gym.  The first heat will begin at 4:15pm and heats will begin every 15minutes.  The last heat will begin at 6:15pm .  

Ali will be the Warmup Coach.  She will have a recommended warmup for you but you will warmup yourself.  Scaling options will be offered as usual.  Plan for 15 minutes of warmup and be ready to workout at the time that your heat begins.  Kickass and then stick around for drink, conversation, and gluten-free fried chicken!

CCS June
1000m row
50 thrusters (45 for men and women)
30 pullups

Whole Foods Primal Kitchen launch party with Mark Sisson and CrossFit Roots 

Pre-Order your Yellowbelly food for this Thursday’s Cool Cruel Summer HERE.

Deadlift 3-3-3-3-3 This is part of the Yearly Benchmark Series. Log your score!

How did you do with the bench presses last week?

Whole Foods Primal Kitchen launch party with Mark Sisson and CrossFit Roots

Don’t forget that Whole Foods will be hosting the Primal Kitchen launch party this Friday.  Mark Sisson of Mark’s Daily Apple will be debuting his new line of Paleo mayonnaise while yours truly will be hosting a free intro to CrossFit workout on the west patio at 10:30am.  All ages and skill levels are welcome. The 9:30am class and Open Shop will be ending at 10:15 on Friday, June 19th so you all have time to come over.  Come join us in the WOD, bring your copy of Primal Blueprint to get signed by Mark, and enjoy some of the Paleo foods that Whole Foods has to offer throughout the store! You can find more info on the event HERE.

Beliefs dictate experience 

Pre-Order your Yellowbelly food for this Thursday’s Cool Cruel Summer HERE.

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups


Hips and chest leave the ground at the same time in a good pushup.

Beliefs dictate experience

This is not a new concept.  Most of us have probably woken up one day and thought “today is not going to be a good day”, and what happened?  We had a terrible day!  But was the day really terrible or were we just focused on everything bad that happened?

Here’s another example.  You’re driving down the road and you see a big pothole and immediately you’re thinking to yourself, “pothole. bad. don’t hit the pothole, don’t hit the pothole!”, and what happens next?  You nail it as if you were aiming for it from the start.

Our beliefs guide our consciousness in our experience.  They lay the foundation of what our experience is believed to be and then our consciousness searches out the examples in our daily lives necessary to fit the story our beliefs have created.  So, in theory, if we change our beliefs we could change our reality.  What on earth does this have to do with CrossFit?!  I’m getting there.

When we approach a WOD that has pullups, for example, and immediately think “well I can’t do pullups” our beliefs have given the directions to our consciousness to support this belief, and that’s what it will do.  We jump up to the bar because the Coach has said try even if you normally use bands but we’ve already determined what the outcome will be and lo and behold our reality supports it, and nope no pullups.

What if, instead, we had the belief that “I haven’t done one of these before, but heck, I have two functioning arms I know I can do this”.  I’m not crazy, I’m not suggesting that the belief alone is going to magically make this happen but now you’ve laid the mental groundwork that this is something that is within my capacity.  If I approach pullups this way every time I begin strengthening those beliefs and they begin redirecting my consciousness to find the reality that supports this.  And who knows, maybe that drives me to start hanging around an additional 5 minutes after class to work on pullups.  Weeks maybe months go by but then one day, it happens!

Believing you can’t do something sets you up to continue that same pattern.  And because you haven’t done something yet does not mean that you can’t, it simply means that you haven’t yet.  Don’t confuse desire with belief.  Of course you want to be able to do pullups but wanting them and believing you can attain them are two completely different things.  Think about everything that you thought you couldn’t do when you started CrossFit but now you can.  You’re not a different person now, yet you can do these things.  Sure, physically you may be different but the capacity or potential was there all along, and it’s still there now with things that you’ve yet to accomplish, but your beliefs could be holding you back.

Now some of you may be saying okay Shane this all sounds like some hippy spiritual self-help bs.  Maybe it is, but if you’re continuing to struggle with the same old things(not just pullups) and your beliefs have been the same all along, why not try a different approach?  And in the beginning, maybe it does mean saying things and convincing yourself of things you don’t necessarily believe, but if you continue to say them and think them I bet your reality slowly begins to reflect them.  And soon you won’t be able to deny that they are in fact true.

Your 2015 Cool Cruel Summer Lineup 

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball


Trevor catching deep for heavy cleans.

Your 2015 Cool Cruel Summer Lineup

It’s that time of year again!  Suns out, guns out!  Skies out, thighs out!  However you call it, it’s that time of year where we celebrate CrossFit and Summer.  The Cool Cruel Summer Series begins this Thursday and as promised we are telling you the WOD’s in advance.  See the schedule below.

Classes during Thursday morning and afternoon will run as usual and be doing a different WOD.  If you plan to participate in the Cool Cruel Summer please sign-up on MBO.  You will sign-up for your heat when you arrive.  Heats will run 4-6:30pm.

Missed info on the Cool Cruel Summer?  GO HERE.  Still have questions?  Contact

Yellowbelly will be providing pre-order food for this first week.  We will have a link in the blog by Tuesday.  Please go there to pre-order your food.  If you have any food related questions contact

2015 Cool Cruel Summer Schedule:

June 18th
1000m row
50 thrusters (45/35)
30 pull-ups

July 16th
5 rounds:
5 power cleans (135/95)
10 front squats (13/595)
5 jerks (135/95)
20 pullups

rest 90s

August 20th
CrossFit Total

September 17th
5 pullups
10 pushups
15 squats
run 200m
21 kb swings
12 pullups
run 400m
75 wallball
400m run
12 pullups
21 kb swings
200m run
15 squats
10 pushups
5 pullups

CrossFit’s Next Generation 

The parking lot is getting sealed tomorrow. Parking should be fine, but if there are any issues, please park across 30th on Mapleton and use the underpass to walk on over. Thank you!

Overhead Squat 10-5-3-1-1-1-3-5-10

CrossFit’s Next Generation

2015 is the first year that a teen division has been added to competition.  Checkout some of the next generation athlete’s that will be competing this year in the CrossFit Games!  

Sit, Stand or Walk? 

In teams of two, with one partner working at a time, complete:
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Tracy can tell you that lateral plank walks are no joke.

Sit, Stand or Walk?

A new study raises concerns about the productivity level of workers who use treadmill desks.  Studies have already shown an increase in health benefits but until now no one has studied the effects on productivity.

The study concluded that people who walked at their desk “performed worse on almost all aspects of thinking including the ability to concentrate and remember, compared with those who had been seated.  And they were much worse at typing, being substantially slower and more error prone than the sitting group.”  The walking group also performed worse at a series of cognitive tests designed to measure memory and the ability to concentrate.

The author of the study admits that the tests were very limited and still believes that the health benefits grossly outweigh the decreases in performance.

What are your thoughts?  Do you work at a desk?  Sitting, standing, walking?  Post to comments.

Shout Out Friday! 

21-15-9 reps for time of:
Deadlift 225/155#


Alicia hits full extension.

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 Bill for working through an injury and coming back stronger than ever!”
“I’d like to give a shout-out to all the pregnant Moms who keep coming in and kicking ass!” 
“I’d like to give a shout-out to Charity for dropping 2 bands from her pullups!”

Post your shout outs to comments.

Cool Cruel Summer Begins Next Week! 

15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups


Tommy V made the cut for last years Cool Cruel Summer. What will make it this year?

Cool Cruel Summer Begins Next Week!

Our 2015 Cool Cruel Summer series begins next Thursday!  In May we asked you to vote for the workouts that you would like to see this year.  We listened and made our selections, and we will be releasing them next week!

Similar to years past we will have food and we encourage everyone to participate or at least swing by and hangout.  There is no scoring or judging in this series, it’s all for fun, to get in a great workout, and to celebrate with a drink afterwards.

Never done the Cool Cruel Summer Series?  Check out the details below!

What is the Cool Cruel Summer Series?
Every summer, for 4 months, join us at the shop on the third Thursday of each month for the benchmark series, drinks, socializing, and fun under the summer sun.

What’s with the workouts in the series?
It’s a series of four CrossFit benchmark workouts that span the many different aspects of CrossFit including everything from strength to gymnastics movements, short to long time domains, to AMRAPs and for time workouts.  The programming for these four workouts will no doubt be broad, general, and inclusive.

Why should I do the series?
Because it’s fun!  The series is about getting everyone together to do a workout, meet folks who come at different class times, and trying to hit new PRs.

How do I do it?
Just sign-up for the class on MBO.  Similar to The Open, you’ll show up anytime between 4 and 6:30, put yourself in a heat, and do the workout with your fellow Roots Crew.   We will have a Warmup Coach on hand but you’ll be responsible for warming yourself up before your heat begins.  Afterward, join in the socializing and fun.

What if I’ve only been doing this CrossFit thing for a few months?
PERFECT!  Come do a workout, meet folks, and hang out.

If I can’t make the workout can I come hangout? 

What will the workout be?
The workouts will be announced next week.

Will this also be the workout of the day at CrossFit Roots for the earlier group classes?

What’s the deal with the Food?
We will have food for pre-order each week.  Watch the blog for the sign-up link.

What’s with the PaleoPong?
First introduced at Spring Fling, Paleo Pong combines and trains MANY of CrossFit’s 10 General Physical Skills: accuracy, agility, balance, and coordination.

Questions?  Post to comments.

Piper Durling 


Run 6x400m
Rest as needed between efforts.

This kid is adorable!

This kid is adorable!

Piper Durling

Please help us welcome Piper Durling to the Roots family! Congratulations to Caitlin, Jake, and Holden! 

Many of you saw Caitlin working out (and looking amazing) over the past nine months. She’s now CrossFitted through two pregnancies and made it look beautiful. Read about Jake and Caitlin’s first baby experience here. 

Caitlin, we can’t wait to see you back at the shop. Enjoy the time at home with Piper!