CrossFit Total, Part 1 of 3Shoulder Press1-1-1 Download your CrossFit Total worksheet here.  Enter your goal lifts in the “Your Goal” column and the sheet will auto calculate your warm-up lifts.  Not sure what is the CrossFit Total?  Read yesterday’s post so you’re in the know this week! Weekend Extravaganza: Swim WOD and Super Bowl WOD We’ve got a GREAT weekend planned for you! SATURDAY First, on Saturday we use our fitness in a different way and head to Clare Pool on the University of Colorado campus.  You have two class options – 9 or 10am.  Each class will consist of 30 minutes of swimming skills, drills, and practice.  The second half of class will be a swim WOD. This is a very fun twist on your everyday workout and something that the Roots Crew has come to love! And, we are so very excited to let you know that...Read more

21-18-15-12-9-6-3 reps for time of:Back extensionGHD Sit-up135 pound Overhead Squat CrossFit TOTAL Week – Tuesday, Wednesday, Thursday We’ve got a big week ahead and it starts with the CrossFit Total spread over three days! Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift. It is important for everyone to understand why and how we do the CrossFit Total, the thought process behind the selection of the three lifts, and what information we can gain from our total score. In addition, lifting heavy stuff is cool. Please read the following article, before attending the WOD if possible. The CrossFit Total by Mark Rippetoe This chart provides a way to evaluate your functional strength. Keep it on hand and refer to it on occasion. Track your progress, acknowledge your accomplishments, and admire the accomplishments of your teammates. Here’s the schedule for the week: Tuesday...Read more

20 EMOTM10 wallball1 snatch Stronger, Faster, Healthier Visits Roots Monday Matt Aporta of Stronger, Faster, Healthier is coming to hangout at Roots tomorrow morning from 6:30 – 11:30am.  SFH makes all the great protein powder and fish oil that you see at the shop.  And, what better way to kick-off your Monday than with a healthy dose of fish oil!? Come try out samples of SFH products and ask Matt questions about the products.Read more

Five rounds for time of: Run 400 meters50 pound Dumbbell Clean & Jerk, 21 reps A Little Five Rounder Lots of neat stuff happening in the coming week so stay tuned! – The athlete series of posts “Why I’m Doing the Open”– Details on how to try on the new CrossFit Roots cycling kits– Information on new equipment!– Crossover Symmetry comes to Roots!Read more

“Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups20 Push-ups30 Squats15 Pull-ups30 Push-ups45 Squats20 Pull-ups40 Push-ups60 Squats25 Pull-ups50 Push-ups75 Squats30 Pull-ups60 Push-ups90 Squats Shout Out Friday Here’s your chance. Give props, big-ups, and kuddos to the folks you workout next to everyday. Did you see someone make a break through, do something great, or something nice? Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out? See below.shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey. Examples include:“I’d like to give a shout-out to Stef for designing such super fly t-shirts”“I’d like to give a shout-out to Zender for rocking DT like it was her job!”“I’d like to give a shout-out to the Wednesday 6pm class to getting Odie through his ladder of death.” Post to comments your shout-outs.Read more