Don’t forget that this Thursday is Bring a Friend Day! Complete as many rounds as possible in 20 minutes of:10 chest-to-bar pull-ups10 handstand push-ups20 hip extensions Meet a Root: Megan Casey 1. Vitals: Megan Casey, joined Roots in November 2014 2. Where were you born/raised?  Littleton, CO 3.  Married, kids, family?  Dating fellow Roots member Nick Woolger, no kids. 4.  What do your days consist of?  Sitting at a desk doing boring engineering work for most of the day while debating if I should go to CrossFit after work or go to happy hour instead – it’s a constant battle. 5.  What is your favorite thing about CrossFit?  I like working out in a group with set workouts.  I have never been apart of any kind of gym group before so it was easy to just stop working out when the workout started to suck and call it good. At CrossFit...Read more

Death by C2B Pull-UpsWith a continuously running clock do one chest-to-bar pull-up the first minute, two chest-to-bar pull-ups the second minute, three chest-to-bar pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. This is a part of the yearly benchmark series.  Log Your Score. Fourth of July Workout and Breakfast Cookout Kick off your 4th of July celebration with the Roots Crew!  Get ready for a fun holiday workout. Class kicks off at 10am and will include a warmup just like usual. Please sign up in MBO so we know how many to expect.   Join us after the workout for the annual shop breakfast!    We’ll provide the eggs, bacon, epic sized skillet and iced coffee.  Teton Waters Ranch will provide the breakfast sausages and will be on site following the workout with their Meat Truck selling a variety of their 100% Grass...Read more

21 power snatch (95/65)84 double-unders15 power snatch 60 double-unders9 power snatch36 double-unders Double-under Sunday Double-unders help improve balance, agility and especially coordination.  These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated.  They also happen to be one of the most frustrating exercises to master.  The great thing about double-unders though is that they can be practiced anywhere anytime as long as you have your rope handy. Start with trying to get one and then two and so on.  If you use the double-single-double technique it’s time to take the next step.  Make yourself attempt two in a row even if you fail repeatedly.  The timing and coordination needed to do consecutive reps cannot be learned by adding singles between your doubles. Try this workout on your own.  Start by doing 1 double-under, then rest and try for 2 consecutive.  If...Read more

Badger3 rounds for time of:30 Squat Clean, 95/65#30 Pull-upsRun 800m This is part of the yearly benchmark series.  Log your score. Say Hello to Our Little Friend Hadley Caroline Norton was born Tuesday, June 23rd.  Her mom, Cara, was in the gym earlier that day working on her push jerk which turns out to be great for inducing birth.  This is Cara’s second baby while being a member at Roots so you can look to see her crushing WODs again in no time. Welcome to the world Hadley and congrats Cara and Bernie!  Read more

Shoulder press 1-1-1-1-1-1-1 reps Weighted pull-up 1-1-1-1-1-1-1 reps Bring a Friend Day at Roots Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the door but they’re not sure if CrossFit is for them and they think you’re a little crazy. The best way to explain to someone what we do here is to show them! We want to make getting that friend in the door a little easier for you, and to help you to convince them that you’re not crazy (or if you are, at least you’re in good company) by hosting a bring a friend to class day! On Thursday, July 2nd, bring your friend to class so they can learn more about CrossFit Roots and...Read more