CrossFit Open WOD 12.4 Not sure what that means? Come on in and we’ll show you! Embrace the Unknown. We talk a lot about “constantly varied” here. This week’s workouts have been no exception. But we all have biases. Some of us like heavy lifting days; others crave the short intense met-con or the long chipper. We all know that working in only 1 domain leaves us unbalanced as an athlete and open to injury. We wouldn’t do this to ourselves intentionally, but sometimes our biases creep in. That’s why your coaches always keep a few surprises up their sleeves. We want to make sure that you don’t miss out on the opportunity to breathe hard if your subconscience nudges you to sign up for lifting-oriented days and avoid the breathers…or vice versa. Big ups to those athletes who smiled and attacked the 200M sprints on Tuesday even though you...Read more

“Lynne” Five rounds for max reps of:Body weight bench pressPull-ups Meet a Coach: Get to Know Blaine Roots recently welcomed Blaine to the coaching staff. While he is working on learning every Roots athlete’s name, we wanted to give you a chance to get to know him as well. Here is a glimpse into his life outside of Roots. What does your non-Roots world consist of?  Outside of Roots, I’m a husband to my wife, Alyssa (also a Roots member), an officer in the United States Air Force, and currently an Assistant Professor of Aerospace Studies at the University of Colorado-Boulder.  My job in Boulder is a 3 year stint and a break from my “regular” job as a civil engineer.  What sort of athletic endeavors have you or do you participate in outside of CrossFit?  I played any sport I could from kindergarten through high school.  In college I played football....Read more

Push Jerk: 8-8-8Front Squat: 3-3-3-3-3 Miss Manners…Part 2 For our next installment of Miss Manners, we have a guest columnist whom many of you may have encountered before. This week she addresses a topic that is relevant to CrossFitters new and old. Dear Cindy, Just the other day I was doing my favorite WOD, your namesake in fact.  I taped my hands because I have bad tears on both from developing thick calluses since I started at the gym.  The tape job didn’t hold and my tears opened up again, but that didn’t stop me from finishing. On my way to work, I remembered that I tore off the bloody tape, threw it on the floor and never picked it up.  I’ve seen other people do this, but is this cool?  I mean, I want to fit in and all.  Also, any thoughts on how to prevent tearing?  While bloody...Read more

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Here Comes the Open! The CrossFit Games are to CrossFit what the SuperBowl is to football. To get there, you must get through Regionals; and even before that, you must get through the Open. The Open is the most inclusive competition in the world. It consists of a series of workouts that are released 1 at a time, and have to be completed within a given time, usually 1 week. The results are submitted to CrossFit HQ which tabulates and posts the results of the thousands of athletes competing. Last year it was 5 workouts over 5 weeks, but as with everything that is CrossFit, we...Read more

“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Sunday Morning Inspiration We all have different reasons for the work we put in at the shop. For some, it is competing; for others, it is long term health and wellness. One of my motivations is knowing that I can throw down on any adventure on any day even if I haven’t trained for that specific endeavor. That strategy has worked pretty well for me over the last few years. This one might be an exception. But it does inspire me to get outside and go for it. Don’t miss this amazing video. When was the last time your fitness met adventure?Read more