Don’t forget that this Thursday is Bring a Friend Day! Complete as many rounds as possible in 20 minutes of:10 chest-to-bar pull-ups10 handstand push-ups20 hip extensions Meet a Root: Megan Casey 1. Vitals: Megan Casey, joined Roots in November 2014 2. Where were you born/raised?  Littleton, CO 3.  Married, kids, family?  Dating fellow Roots member Nick...Read More

Death by C2B Pull-UpsWith a continuously running clock do one chest-to-bar pull-up the first minute, two chest-to-bar pull-ups the second minute, three chest-to-bar pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. This is a part of the yearly benchmark series.  Log Your Score. Fourth...Read More

21 power snatch (95/65)84 double-unders15 power snatch 60 double-unders9 power snatch36 double-unders Double-under Sunday Double-unders help improve balance, agility and especially coordination.  These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated.  They also happen to be one of the most frustrating exercises to master.  The...Read More

Badger3 rounds for time of:30 Squat Clean, 95/65#30 Pull-upsRun 800m This is part of the yearly benchmark series.  Log your score. Say Hello to Our Little Friend Hadley Caroline Norton was born Tuesday, June 23rd.  Her mom, Cara, was in the gym earlier that day working on her push jerk which turns out to be great...Read More

Shoulder press 1-1-1-1-1-1-1 reps Weighted pull-up 1-1-1-1-1-1-1 reps Bring a Friend Day at Roots Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the...Read More

For time:Row 2,000 meters50 wall-ball shots, (20/14)Row 1,000 meters35 wall-ball shots, (20/14)Row 500 meters20 wall-ball shots, (20/14) Skinny Jeans and Rhabdo I’ve never been a fan of skinny jeans for men.  With the amount of squatting we do in CrossFit they just don’t fit and I’m really happy about that.  This story explains the hard lesson a young...Read More

3 rounds for time of:7 bar muscle-ups205-lb. squat clean and jerks, 7 reps Gymnastics Positions Watch the video above and you’ll notice that the athlete, Dave Durante, keeps his legs straight and his body long throughout the entire movement.  Even as he moves into the kip his knees remain straight and you can see him...Read More

Split Jerk1-1-1-1-1-1-1 You Make the Difference It’s easy to feel helpless in creating real change in global issues, but it really is true that every decision you make has an impact.  Mark Sisson wrote this article discussing the effects of people’s decisions regarding the food they put in their bodies and how those decisions are beginning...Read More

The front half of the parking lot is being sealed so please be prepared to park in the alley or on Mapleton and use the bike path underpass to walk over.  Thanks! CindyAMRAP 20 minutes of:5 pull-ups10 push-ups15 squats This is part of the Yearly Benchmark Series. Log your score! Adaptation to Exercise The benefits of exercise...Read More

Today’s class will meet at the Centennial Middle School track. 1min ON, 1min OFF:2 burpee broad jumpsrun remainder of 100yds add 2 burpee broad jumps each round until you can no longer finish the sprint within the 1 minute cutoff or you reach 100yds of burpee broad jumps. Sunday Funday What’s the point of all...Read More