CrossFit Total, Part 1 of 3
Shoulder Press

Download your CrossFit Total worksheet here.  Enter your goal lifts in the “Your Goal” column and the sheet will auto calculate your warm-up lifts. 

Not sure what is the CrossFit Total?  Read yesterday’s post so you’re in the know this week!

Come play a game of football in the park at the Super Bowl Sunday Park Game...then go watch the Broncos CRUSH IT!

Come play a game of football in the park at the Super Bowl Sunday Park Game…then go watch the Broncos CRUSH IT!

Weekend Extravaganza: Swim WOD and Super Bowl WOD

We’ve got a GREAT weekend planned for you!


First, on Saturday we use our fitness in a different way and head to Clare Pool on the University of Colorado campus.  You have two class options – 9 or 10am.  Each class will consist of 30 minutes of swimming skills, drills, and practice.  The second half of class will be a swim WOD.

This is a very fun twist on your everyday workout and something that the Roots Crew has come to love!

And, we are so very excited to let you know that the workout will be coached by our very own Gretchen Rech.  Gretchen is a regular at the 5:30am class, has recently joined the Competitor Program, and comes to us with an extensive and impressive swimming and coaching background.

Gretchen’s swimming background includes:

  • Swam for University of MN 1995-1998
  • NCAA Champion in 100 Breaststroke
  • NCAA Runner up in the 200 Breaststroke
  • American Record Holder in 100 Breaststroke
  • 14 time All-American
  • Big Ten Athlete of the Year in 1997
  • Big Ten Record Holder in 5 events


And then Sunday we head to the field in honor of the Denver Broncos pursuit of the 2014 Super Bowl title!

Come join Ryan at North Boulder Park from 9-11 am.  He’ll take you through a full on football practice and then – it’s game time!

Whether you are a football veteran or a novice – come out and play!