For time:30 Muscle-ups135 pound Clean & Jerk, 21 repsRow 2,000 meters Go Broncos – Place Your Bet… It’s a BRONCOS weekend. Sure, Blaine will be rooting for Seattle and the SuckHawks but here in Denver we’ll be rooting for the BRONCOS. Post your bet to comments.  Post winning team, score, and spread.Read more

CrossFit Total, Part 3Deadlift1-1-1 Why I’m Doing the CrossFit Open, Part 1 The CrossFit Open is just 29 days away.  That’s right, in less than a month we get to kick off the biggest 5-week party of the season at Roots.  If you’re not familiar with the Open or how it will go down at Roots, read this post. Many athletes are hesitant to sign-up for the Open.  Nervousness about weights, workouts, and movements provent them from taking the plunge into this seasonal competition that is as much workout as it is CrossFit Community party. We’ve asked five athletes at Roots to share their personal story on why they are doing the CrossFit Open. Check it out. Kevin Kinnear (aka Bones) I am doing the CrossFit Open at Roots AGAIN (I think this is my 4th year now), because it is a lot of fun and another motivator to improve...Read more

Crossover Symmetry comes to CrossFit Roots.Read more

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