Weekend Class 7am at Roots 7am Class (at Roots) 1 hip power snatch 1 hip squat snatch 1 pausing overhead squat 1 overhead squat Today’s class will be held at Roots at 7am.  Read more

Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups  Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target  Last night in our home state of Colorado, Dave Castro announced workout 16.4 from the Schriever Air Force Base. Tonight we host the Locals Edition of Friday Night Lights! CrossFit Roots welcomes PACT Apparel, Suerte Tequila, Jackson’s Honest, Wilde Boldr, and Life of Riley Foods to this evening’s festivities. PACT Apparel is giving away a FREE pair of socks to everyone who does the workout in classes today. We’ll have great prize packages to give away for this week’s raffle. We hope to see you there!   We will run heats from 4:30pm to 6:30pm. Please sign-up for a heat on MBO. Warm-up Coach This Week: Nicole ...Read more

Order Your Dinner for 16.4 HERE. Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups  If you follow any well-known CrossFitters or Games athletes on social media, you’ll often see posts or hashtags with the words paleo, zone, and macros. Each word represents a method for food consumption that is based around a desire to improve one’s health, fitness, and physique – and all have their merit. Let’s take a look at each. PALEO The word Paleo refers to the way our modern ancestors ate before the advent of modern agriculture. At the base of the Paleo approach is a universal elimination of grains, dairy, and legumes. Other foods and micronutrients often included in the discussion are salt, natural sugar sources, such as maple syrup, and green beans (a legume); however, there is not 100% agreement from Paleo professionals or scientists on these finer...Read more

Order Your Dinner for 16.4 HERE. Push Press 5-5-5-5-5 The fun keeps on rolling as we head into the fourth week of the 2016 CrossFit Open! This week, we are excited to host Local’s Week at Friday Night Lights! Be sure to put in your food order (ORDER HERE) and checkout the line-up of sponsors below! What do Suerte, PACT, Jackson’s Honest, Wilde Boldr, and Life of Riley Foods all have in common? All of the owners go to Roots! This week enjoy great door prizes for every athlete who does the workout! In addition, we’ll have a raffle for prizes from each sponsor. Food Dinner for the 16.4 Friday Night Lights event will be provided by Yellowbelly Chicken! It is $11/Meal (includes tax and delivery). Place your order by Thursday, March 17th End of Day. Please pay at Roots with check or cash on Friday, March 18th when you pick up your food. The food...Read more

9-15-21 reps for time of: Row for calories 115-lb. power snatches The results are in after yesterday’s final day to work through 16.3! When it was all said and done, 31 of you got your first bar muscle-up this past week. Congratulations! Did you think you would be able to do it? What skills do you want now, or now think possible, because of your new achievement? Post to comments. Read more