3 rounds for time of:20 wall-ball shots to 12-foot target15-foot rope climb, 2 ascents Meet Jessica… My parents enrolled me in gymnastics at age 3 because they were afraid for my safety, as I frequently tried cartwheels on couches and flips off diving boards. I began competing gymnastics in Virginia under very strict Russian coaching, and at age 11 moved to Colorado Springs where I competed through level 10. I took a break in high school to focus on my academics, but gymnastics came back into my life while I attended CU and had the opportunity to coach at CATS. I immersed myself in coaching and all things involving children, and in the years since I attended CU again, earning my Masters Degree in Educational Psychology and K-6 teaching certificate. I am so grateful to be able to pursue my passions for coaching and teaching! I enjoy the sport even...Read more

For time:225-lb. deadlifts, 21 repsRun 400 meters225-lb. deadlifts, 18 repsRun 400 meters225-lb. deadlifts, 15 repsRun 400 meters225-lb. deadlifts, 12 repsRun 400 meters Science Friday Sweeteners Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls Check out this NYT blog post that looks into how artificial sweeteners may be changing gut biota. I think we’ll see a lot more about the relationship between our health and the bacteria in our guts, in the near future. http://well.blogs.nytimes.com/2014/09/17/artificial-sweeteners-may-disrupt-bodys-blood-sugar-controls/?_php=true&_type=blogs&_r=0 And if you want to listen to more about it, here is a Science Friday episode on the subject.  Read more

2 rounds for time of:30-inch box jumps, 20 reps5 muscle-ups24-inch box jumps, 30 reps5 muscle-ups20-inch box jumps, 40 reps5 muscle-ups The Salmon is Back Back by popular demand, Wild Alaska Salmon at Roots! Buy directly from the fisherman – Matt from Wild Alaska Salmon will be at Roots delivering Wild-Caught Alaskan Sockeye Salmon Tuesday, September 30th from 11am to 1pm and 5 to 6:30pm. Place your order in the retail area at Roots by Monday, September 29th to ensure you get exactly what you want. You can pay with check, cash, or card when you pick up your order. Orders cannot be charged to your Mind Body account. Check out WildAlaska-Salmon.com for more information on where your fish is coming from. DETAILS: Special CrossFit Roots Pricing -$12.99/lb -Save even more if you buy 30lbs Dates and Deadlines -Order by Monday, September 29th. -Pick up on Tuesday, September 30th between 11...Read more

In teams of two, alternating each movement, complete ten rounds of:Dumbbell Hang Clean and Thruster x 10 repsBurpees x 10 reps300 Meter Run Remember your first CrossFit workout? “It never gets easy, You just get faster.” Post your first CrossFit workout and its effects to comments.Read more

For time:Row 40 Calories50 Alternating Pistols30 Toes to Bar10 Bar Muscle-Ups Know your movements! Today’s video shows three different ways to move a barbell from the shoulder to locked out overhead. Point A and Point B are the same in the movements, the difference is in how you get from A to B. Which one looks strongest? Would they all be considered core to extremity movements? Check out the video in This CrossFit Journal entry  for a great look at the differences between these movements and why we might use one instead of the other in a workout. Know your movements, you can only move better if you know what it is that you’re trying to do! The coaches are here to teach all of the movements you see in workouts, but your progression will be faster if you can build on your past experiences with each movement.      Read more