Super Bowl Surprise Come on in for a workout influenced by the Super Bowl. Don’t worry, it’s the same functional movements you are used to but with some added fun twists! This is not the day for resting. It’s the final day of Spirit Week at Roots and it’s time to turn up the intensity! Super Bowl Sunday is just days away so it’s time we direct our attention to the cause for Spirit Week; The Broncos are going to the Super Bowl! Break out the ORANGE AND BLUE and come dressed in your most elaborate Broncos get-up. Don’t forget about the annual Roots Super Bowl Throwdown on Sunday!  Details to come.  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) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. It’s Day 4 of Spirit Week and the spirit in the shop has been at an all-time high!  Let’s keep this train moving.  Today we want to see how many Roots items you can wear.  Show your Roots spirit by trying to workout with ALL of those items on your body. Not...Read more

2 rounds for time of: 50 L pull-ups 50 AbMat sit-ups We’re on Day 3 of the CFR Spirit Week and now we’re getting to the good stuff!  Today, we bake!  Get on with your baking self! Bring a Paleo baked good to share with your class.  Please post to comments when you’ll be bringing your baked goods so we don’t have pileup of deliciousness around the couches! Speaking of delicious, have you tried any of Paleo Nicks recipes?!  I couldn’t resist trying this one and it did not disappoint!  Enjoy!Read more

CrossFit Open Athlete Tally: 72 athletes are IN! “Nutts” 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series.  Log your score! Day 2 of Spirit Week at CrossFit Roots is Twin Tuesday!  Coordinate with a friend in class and come dressed as twins for the workout. OR dress up like your favorite athlete or Coach – CrossFit, MLB, NFL – anything goes. We will wrap up the week with a very fun workout using the Superbowl as the theme.  Don’t worry, football won’t be the WOD, but it will certainly be the flavor!  Stay tuned for more details.  Read more

21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips It’s Day 1 of Spirit Week (what’s Spirit Week?) and that means Pajama Day!  That’s right. Put your lulu tights back in the drawer and your Reebok Nanos back in the closet. It’s pajama day at Roots. The 5:30am coaches are particularly excited about this…  This WOD was specifically designed for pajama wear of all varieties.  Read more