Four rounds for time: 15 box jumps (24/20) 15 hang power snatch 400m run YOU are invited to the 2015 Holiday Party at Roots. Please RSVP to the Evite sent out last week so we know to expect you!Read more

Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. While you’re hanging out watching football this Sunday be sure to flip the channel and check out the 2015 Reebok CrossFit Invitational! The invitational will be held THIS Sunday in Madrid, Spain between four different world teams – the United States, Europe, Canada, and Australia and New Zealand. The competition will run from 8-10am MT here in Colorado! We’ll be cheering for Team USA but also for Team Canada as Camille is one of the four Canadians competing. You can watch from your couch in the following ways: Games Site Livestream 8 – 10 a.m. MT, Sunday, Dec. 6. Come to Games.CrossFit.com and watch the free livestream that is available to anyone in the world. Alternatively, log in to ESPN3 to view it through their video player. ESPN2 Broadcast 4 – 6 p.m. MT, Sunday, Dec. 6. After the competition...Read more

Complete two efforts each of: Row for distance for 4:00 and AMRAP 4:00 of: 10 burpees 15 KB swings 20 double unders Rest as needed between rounds. Take no more than 30 minutes to complete the 16:00 minutes of work. As many of you know, we follow the CrossFit mainsite on a two week delay. 99.9% of the time, we do the workout written, but occasionally, it’s just not possible. A few weeks ago the mainsite published this workout, which was scheduled for tomorrow: 4 rounds, each for time of: 1-mile bike Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round. Now I know what some of you are thinking, “we could bring our bikes to the shop!” Yes, that’s true, but it’s not practical for the shop as a whole and my blood pressure goes through the roof when one bike...Read more

Back squat 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. Let’s see if we get this right… You pull up the blog post this evening and with a look of shock, frustration, and a little bit of pissed off aggression you think – “back squats!? WTF? What is wrong with the coaches? Don’t they know how sore I am from Karen?” Yes, we do. But we’re here to tell you that in life sometimes you’re going to use your body in the same movement pattern two days in a row. For example, you may chose to ski down a hill, on your legs, two or even three days in a row. And we’ll make sure those legs are ready to go. So come get some blood flow into those legs with a good old CrossFit strength day and get a little bit stronger along the...Read more

4 rounds, each for time of: 1,000-meter row Rest as needed between efforts. THREE DAYS until the CrossFit Roots Ladies Night at JLounge Spa and Natural Nail Bar! On Thursday evening we invite you to an evening of girlfriends, beauty, and CrossFit chit chat. Come get a mani, pedi, facial, or brow wax and enjoy drinks and snacks throughout the evening. We have reserved a number of services throughout the evening – all you need to do is sign-up for a slot!  Please reserve your service HERE. We couldn’t think of a better way to spend your Thursday than with cocktails, manis, and the women you workout with each day.Read more