Overhead Lunge6-6-6-6then box squats3-3-3-3-3-3-3-3-3-3-3-3 Free Week? On Thursday, Eric and I went skiing.  After a fun but long cold day on the mountain we stopped in at the Bistro in Breckenridge for an early dinner, and as a side note, if you’re ever looking for a Paleo-friendly dining spot post ski in Breck, this place  hits the spot.  The temptation was all too familiar.  It’s almost the start of the weekend, which is almost the start of the holiday week, so, can we be less than good during this meal and kick-off the holiday week maybe just a little early? We decided not to. The holidays present a challenging environment for athletes who spend the better part of a year trying to make good decisions.  Parties, celebration, wine, and food make for a continuous string of scenarios you’d probably rather not face on the food front.  What is it about the holidays that...Read more

The 12 Days of CrossFit Roots1 – rope climb2 – 50m run3 – bar muscle-up4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit Roots, My Coaches Gave to Me… Come get your Oly on! Olympic Weightlifting Foundations sign-up is OPEN. The next Olympic Weightlifting Foundations course is just around the corner. Come learn the finer points of the snatch and clean & jerk with Ryan. Whether you want to learn from the ground up or just need a refresher, this is your chance to heighten your proficiency of overhead lifting. Successful completion of this course will allow you to participate in the Oly classes offered throughout the week. You must make at least 3 of the 4 days...Read more

Clean 3-3-3-3-3-3-3 reps Created with flickr slideshow. Holiday Party Photos and Holiday Schedule Check out the 2012 Holiday Party photos on Flickr.  Did you know that Roots has a Flickr account?  We do, and we have quite a few albums up there with pictures of YOU at the shop.  Check it out.  And, stay tuned, we’ve got some great plans for photos in 2013! Holiday Schedule Sunday, December 23rd – groups WODs cancelled, Open Shop still on!Monday, December 24th – afternoon/evening classes cancelled.   Regular schedule through 12:30pm.Tuesday, December 25th – shop closed.Wednesday, December 26th through Sunday, December 30th – regular class scheduleMonday, December 31st – Holiday Class Schedule.  Group WODs at 7, 8, 9, 10, 11, 12.Tuesday, January 1st – Open Shop 12:00-2:00pmWednesday – 2013 Winter Class Schedule kicks off.  Posted soon!  Read more

20 rep max back squat, 1 attempt “This One Doesn’t Look So Bad” Ever starred at the whiteboard and thought to yourself, “oh, just (insert any two straightforward CrossFit movements), this won’t be that hard.”  Then three minutes into the workout you think to yourself, “what the hell was I thinking?! – this. is. awful.” We’ve been there too. One of the beauties of CrossFit is its simplicity.  How a simple couplet, two movements paired together, can create a response that takes you the car ride home to recover and which you’ll be feeling for days. Oftentimes we get sucked into the trap of the “crazy” or “extreme” looking workouts.  We view workouts that are long, a shit show, or that have many odd movements as the “really” hard ones. Remember, we want to “live in couplets and triplets, go heavy every few days, and occasionally go long.”  This is...Read more

Five rounds for time of: 50 Double-unders 185 pound Push jerk, 10 reps Rest 1 minute Salmon Order Pick-up – Tomorrow. Did you place a pre-order for the Wild Caught Alaskan Sockeye Salmon?  Matt came by this afternoon but most people were not able to pick up because of the timing so we were not able to store the rest of the orders at the shop. He will be back tomorrow (Wednesday) evening at 5 and will plan to stick around for a few hours. We hope you are able to pick-up your order tomorrow! Orders are payable by check or cash. They cannot be billed to your MBO account. The price is $13/lb and they will be packaged in 1/2 pound portions as originally advertised. If you have changed your mind about ordering due to the delay please email Stefanie  so we can cancel your order and make it available to someone else. Yea salmon!Read more