42-30-18 reps for time of:20-lb. wall-ball shots75-lb. sumo deadlift high pulls20-inch box jumps75-lb. push pressesRow (calories) Intensity Strategery Often times when I approach a WOD I find myself thinking about the best way to execute so that I can get the best score possible.  And in the directions of most WODs we encourage this.  AS...Read More

Marco3 rounds for time of:21 Pull-ups15 Hand Stand Push-Ups9 Thrusters, 135 lbs You Write the Caption Here’s a pic from the archives of Coach Ryan and Coach Tracie, and to have a little fun with it we want you to write the caption!  Submit your best caption to comments!  Read More

4min AMRAP:10 kb swings (24/16)10 burpee box jumps (20/24)REST 1MIN3min AMRAP:8 kb swings 8 burpee box jumpsREST 1MIN2min AMRAP:6 kb swings6 burpee box jumpsREST 1MIN1min AMRAP:4 kb swings4 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...Read More

Holleyman30 Rounds: 5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 rep This is part of your yearly benchmark series.  Log your result. 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,...Read More

Place your Yellowbelly food order for tonight’s Cool Cruel Summer by noon today! 30 deadlifts (225/155)30 calorie row30 burpees over the bar 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’...Read More

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer by the end of the day today! Weighted Dips5-5-5-5-5 then,12min AMRAP:min 1: 12 toes-to-barmin 2: 10m handstand walkmin 3: 35 double-unders 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...Read More

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer! PK5 rounds for time of:225-lb. Back Squats, 10 reps275-lb. Deadlifts, 10 reps400-meter SprintRest 2 minutes 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...Read More

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer! 3 rounds for time of:Run 400 meters35-lb. dumbbell thrusters, 21 reps 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...Read More

Today’s WOD is at the Centennial Middle School Track. 15min AMRAP:runevery 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...Read More

With a partner:50 kb swings (24/16)100 yd kb run40 kb swings80 yd kb run30 kb swings60 yd kb run20 kb swings40 yd kb run 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...Read More