In teams of two: 2 rounds of:P1: 100m sandbag runP2: max handstand push-upsP1: max handstand push-upsP2: 100m sandbag runP1: 100m sandbag runP2: max box jumps (30/24)P2: 100m sandbag runP1: max box jumps (30/24) Partner performs as many reps of handstand push-ups or box jumps while their partner runs with sandbag. Score is total reps of handstand push-ups and box jumps accumulated. Blog Love A few blogs have recently caught our attention in the CrossFit and Paleo/Zone nutrition world.  Check these out! Paleo Girl in the CityA few of you have the opportunity to be coached by the one and only Maddie Berky a few months ago.  She keeps a stellar blog with lots of great recipes to keep cooking interesting on those Sunday night oh-shit-I-need-to-make-food-for-the-week moments! Marks Daily AppleA classic and wonderful resource for insight into the Primal style of eating.  Want to know how cortisol affects your nutrition or...Read more

Ryan5 rounds for time of:7 muscle-ups21 burpees Important Upcoming Dates! Don’t miss out! Monday, March 31st at 6:30 AM – FOOD Challenge Chalk Talk and Info SessionWe dropped the details on the spring fuel challenge last Thursday on the blog.  Check out the details here or come to an info session to learn about our approach to food and how this challenge will roll! Monday, March 31st at 11:15 AM – Crossover Symmetry How To Session with Charlie MerrillWhile folks have done a great job following the instruction board, our very own resident PT Charlie Merrill will be here for two sessions to walk athletes through the series of exercises so they can get the most out of their Crossover Symmetry efforts.  Sessions are limited to 14 people and are free to Roots members.  Sign-up is required.  Sign-up on MBO in the class schedule. Wednesday, April 2 at 5:00pm – Crossover Symmetry...Read more

Sign-up for a 14.5 Throwdown heat HERE.  Sign-up to bring something to the BBQ HERE. Workout 14.5 21-18-15-12-9-6-3 reps for time of:95-lb. thrustersBurpees Post time to comments and/or register and submit your results as part of the2014 Reebok CrossFit Games Open. 14.5 Kevin Ogar Fundraiser and BBQ Tonight! Tonight we do 14.5, raise money for a local area CrossFitter, and celebrate the great Open seasons with a BBQ.  Don’t miss out on all of the festivities tonight. Open Workout 14.5We will run 25 minute heats tomorrow evening starting at 4:00.  This is a FOR TIME workout so you’re all in it for the long haul! Sign-up for a heat HERE, come to the shop, read the board for instructions on how to warm-up, and talk to a coach if you have any questions. Kevin Ogar FundraiserMany of you heard about the tragic and freak accident involving fellow Colorado CrossFitter Kevin...Read more

Sign-up HERE to bring a side to the 14.5 BBQ!  Push Press 5-5-3-3-3-1-1-1-1-1 reps Announcing the 2014 Spring into Summer (and Real Life) Fuel Challenge Dates: April 7th through June 7th It’s here! The Roots Spring into Summer (and Real Life) Fuel Challenge! This is an 8 week challenge designed to get you (back) on the paleo wagon and then take it to the next level by showing you how Paleo works in your everyday life (beyond the structure of a food challenge). The most common feedback we received after past food challenges is that people see amazing results in the 30 day challenges but when real life sets back in all bets are off. It doesn’t have to be that way. This challenge will work in two phases. Phase 1 – The first 4 weeks will be no frills or gimmicks, strict paleo (yup, NO booze, NO cheat meals)....Read more

Sample day in the Zone.Read more