For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Gil the Spider from Nicole Gibson on Vimeo. Have you met Gil? Gil joined us a few months...Read More
“Paul“ Five rounds for time of:50 Double unders35 Knees to elbows185 pound Overhead walk, 20 yards One Year Anniversary Festivities The CrossFit Roots 1 year anniversary party will take place Sunday, June 27th at 12:00pm. Stay tuned for details this week on the location and event!Read More
Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Paleo 2.0 Potluck It’s here! The Paleo 2.0 Potluck dinner is tonight from 5-7pm. Bring your favorite Paleo dish share and chat with other athletes who have passed up grains, dairy, and sugar for the past two weeks. Sprinkling in New Classes –...Read More
Back Squat 3-3-3-3-3 across 5-5-5-5-5 Ring dips1-1-1-1-1 Handstand push-ups One Year Anniversary Event One year ago next month, The Garage4150 became CrossFit Roots and we moved from our 1-car garage into our current space. Next week we will announce details for the CrossFit Roots One Year Anniversary Extravaganza (aka a big party). Stay tuned!Read More
CrossFit Roots will be closed on Monday, May 31st for Memorial Day. REMINDER: Paleo 2.0 Office Hours today from 1:30-2:30 10-9-8-7-6-5-4-3-2-1 rep rounds of:chest to bar pull-upskettlebell swingsjumping sit-ups Paleo 2.0 Potluck Are you a Paleo cooking rockstar? Or are rotisserie chickens becoming your best food option? Come to the Paleo 2.0 Potluck to taste...Read More
3 rounds for time of:Walking lunge, 100 ft50 Squats25 good mornings Paleo 2.0 Potluck dinner is this Friday from 5:00-7:00pm. Please bring a dish to share. We want to hear about your first two weeks! Post to comments if you plan to attend.Read More
Complete as many rounds in 12 minutes as you can of:50 pound dumbbell Weighted pull-up, 3 repsSprint 50 meters3 Ring handstand push-ups Paleo 2.0Lesson 2: Paleo in a Pinch Hungry? On the road? Or need to run out and grab something quick and then head back to the office? The grocery store (not a fast...Read More
Four rounds for time of:Row 500 metersRest 3 minutes A very special welcome to Mrs. Cherie Chan – co-owner and coach extrodinaire at CrossFit Verve in Denver, Colorado. Fast Hands and Working the Recovery Watch this video from the 1996 Olympics and pay special attention to the speed at which the athletes extend their hands...Read More
