11 Min AMRAP: 11 Chest to bar pull-ups 75 pound Front Squat, 22 reps   Meet a Coach: Here’s Ali. What does your non-Roots world consist of? Most of you know that I LOVE Colorado and like to enjoy all sorts of outdoor activities in my free time.  Typically, my boyfriend Rick (some of you...Read More

Deadlift 3-3-3-3-3 Variety is the Spice of Life. We cook at home almost every night. I love nothing more than going out to a restaurant and being served a delicious dinner; then walking away with no mess to deal with. However, my children are 10, 7 and 4 years old which means that going out to...Read More

“Isabel”For time:Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.     The Whiteboard. The whiteboard is a unique and powerful component of Crossfit.  It represents vastly different things to each and every athlete. I believe it can and should serve as a powerful motivator. It was designed to accomplish this...Read More

7 min AMRAP:20 deadlifts (95/65)20 hang power cleans (95/65)20 front squats (95/65)20 push press (95/65) Sunday Sunrise. If you aren’t a regular 5:30 or 6:30 AMer, this is what you are missing. The recent snow and  the angle of the sun right now have made for amazing sunrises most every morning. The new schedule added...Read More

20 double-unders8 muscle-ups40 double-unders6 muscle-ups60 double-unders4 muscle-ups80 double-unders2 muscle-ups100 double-unders   Magic Fairy Dust. We all have movements that we struggle with: snatches, pullups, overhead squats, running, ring dips, handstand pushups. The list is endless. We all have our goats and often they are our least favorite thing to work on. Why? Because we like...Read More

3 rounds:15 DB squat snatch, right arm (35/25)15 GHD situps15 DB squat snatch, left arm (35/25)15 toes to bar   Miss Manners…Part 3. Dear Miss Manners, First, thank you for all your help thus far in navigating the ins and outs of the gym. I have one other question that I’d love your help with....Read More

“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) Check It at the Door… Hey Roots! Big Ups to all of you that came in and threw down on heavy deadlifts on Wednesday. Skipping heavy lifting days because...Read More

Deadlift 5-5-5-5-5 Why I CrossFit. We all have different reasons for doing this. As a coach, it is often helpful to think about what motivates particular athletes as it can sometimes help you to help them. I’ve talked to several people over the last few weeks who have wanted to make the point to me that...Read More

For time:30 handstand pushups40 pull-ups50 kb swings (1.5/1)60 sit-ups70 burpees   Shop Happenings! It’s hard to believe that it is almost February! There is a lot going on in the next few weeks. Take note below and look for the newsletter coming out this week for all the details, but here is a preview. Tonight:...Read More

7 rounds:1 power snatch + 3 overhead squatsRest 60 seconds     Shane’s Top 4 Reasons for Competing in the Open. Now that you know what the CrossFit Open is, lets talk about why you should compete.  Many athletes feel like they’re not good enough to compete in the Open, BUT today we hope to...Read More