Submit your 16.3 score! Today’s workout is at Centennial Middle School Track. Terry For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run It was raining PR’s Friday at Roots.  We had an unofficial count of 28 athletes who got their first ever bar muscle-ups!  Kill Cliff was on hand and offered a free Kill Cliff drink to anyone who got their first, and let’s just say that they started looking nervous about their inventory half-way through the night. The energy was electric, the crowd was supportive and the effort was determined.  It was a great reminder why the Open is a great benchmark!    Read more

Saturday classes at Roots at 7:30am or Centennial Middle School Track at 9am. Shop Wod Front Squats 5-5-5-5-5 Track Wod Every 2 minutes for 20 minutes, alternating: partner wallball passes partner wallball run Two classes this Saturday?!  That’s right, and you can crush both! This Saturday we’ll be holding an early morning class at 7:30am at the shop, and then we’ll be headed out to our regular track location at Centennial Middle School for some track fun (click the link above the post for directions).  Feel free to attend either or both.  Read more

Special bar muscle-up clinic with Nicole today at 10am.  No sign-up, just show up. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. A lot of people were calling it; bar muscle-ups.  Well, they’re here and it’s time to put them to the test.  One thing’s for sure, mentally or physically, by the end of the day Friday we’ll all be fitter, and full of delicious gluten-free fried chicken! Heats for the Friday Night Lights will be posted Thursday night in MBO after 8:30pm.  You must sign-up for a heat in MBO to reserve a space! A huge thank you to our Week 3 sponsors, Kill Cliff and Yellowbelly Chicken!  We hope to see you all there!  Read more

Last chance to pre-order your Yellowbelly for Friday night! 5 rounds: 5 weighted strict pull-ups 1min max-effort slamballs 1min max-effort abmat situps Rest 2min It’s week 3 of our 5 week journey through the CrossFit Open.  Tonight we’ll learn what’s in store for us in 16.3.  Come by the shop at 6pm for the announcement.  Here are the highlights for this Friday night at Roots. Sponsors Kill Cliff is supplying the prizes for this week.  If you’ve never tried any of their recovery drinks, you should!  They’re tasty and they have a cold-brew coffee option that can be helpful in a drowsy-pinch. Food Yellowbelly is back again and who doesn’t like gluten-free fried chicken?!  This week is different in that you have to pre-order your food if you want any by the end of the day Thursday.  Use the link at the top of the blog! Warmup Coach Kirk will be taking care...Read more

Pre-Order your Yellowbelly for this Friday night! 3 attempts to perform 15 bodyweight overhead squats This is part of your yearly benchmark series.  Log your score! Michael Pollan has a new documentary series out called “Cooked”.  It’s a 4 part series with each episode focusing on one of the natural elements (fire, earth, water, and air) and how they’re used in cooking. It’s very informative and it presents ideas that may go against some of your beliefs.  For instance, there is a piece on gluten that explains how gluten today is not at all what it used to be and suggest that maybe the real bad guy is the processing involved with gluten and not the gluten itself. Whether you agree or not, it’s always healthy and educational to acknowledge other perspectives. Overall, the idea seems to be to reconnect us with the lost art of cooking and to develop a more...Read more