GwenClean & Jerk 15-12- and 9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Cool Cruel SummerHamburguesa5 pullups10 pushups15 squatsrun 200m21 kb swings12 pullupsrun 400m75 wallball400m run12 pullups21 kb swings200m run15 squats10 pushups5 pullups September...Read More

Don’t forget! – tomorrow is the LAST Cool Cruel Summer!Details HERE. Row as far as possible in 30 minutes. orRun as far as possible in 30 minutes. DJ Googs in the HOUSE! A few weeks ago we dropped a post asking folks for their musical requests and the comment board exploded with suggestions. One athlete rose...Read More

7 sets of:2 front squats1 push jerk Thursday Track Workouts! Hey Roots, the Thursday Track Workouts have shifted to an evening time slot with the new fall schedule! Here are the updates:  Where?  Centennial Middle School track, by the tennis courts. When?  Thursdays, 5:30-6:30pm. Who?  All regular group memberships include the Track WOD (unlimited and 3x/week). Why?...Read More

Four rounds for time of:Run 400 meters50 Squats Competitor Program Meeting The 2015/16 Competitor Program kicks off at Roots in a few short weeks! Read below for details on the structure of the program and information on the interest meeting.  The goal of the Competitor Program is to prepare individuals for the 2016 CrossFit Open...Read More

EMOTM for 20 minutes:Odd: Row 200m all outEven: 2 deficit handstand push-ups or 2 weighted kipping pull-ups XEndurance at Roots on Tuesday The nutritional needs of our athletes at Roots vary widely. Many of our athletes spend the weekend charging hard on trails on their bikes or on foot. Some come into Open Shop and...Read More

45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds) Three Important Ab Exercises In May of 2003, Coach Glassman wrote the article 3 Important Ab Exercises. As CrossFit has developed folks have been wowed by heavy lifts, crazy workouts, and lots of volume. But as Coach Glassman...Read More

For time: 100 wall-ball shots, 30-lb. ball  Ryan and Jonathan at the Longs Peak Scottish-Irish Highland Festival Get out your skirts, or kilts, gentlemen – Ryan and Jonathan throw down in Estes Park this weekend in the Scottish Athletics event at the Highland Festival! Come watch them compete in hammer throws, putting the stone, and...Read More

5 rounds for time of:10 chest-to-bar pull-ups20 air squatsRun 400 meters Special Opportunity. Many of you know them from group classes and some of you know of Suerte Tequila and its presence at many Roots events. Our very own Lance and Yasmeen are the masterminds behind Suerte and those dynamite drinks that make their way...Read More

Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls, 10 reps 10 burpees, jumping over the barbell The Last Cool Cruel Summer of 2015! The last Cool Cruel Summer Series of 2015 is NEXT THURSDAY, September 17th from 4-6:30pm. Remember, classes during Thursday the morning and afternoon will run...Read More

Front squat 5-5-5-5-5 reps Benchmark Series 2016 Skills As part of the 2015 Benchmark Series we included five skill tests. We trained each of those skills weekly in class either within the structure of a workout or as an accessory element to the hour class.  The skills were selected based on a variety of inputs....Read More