Run 5K.Skirt Skurry 5K.  Sign-up on MBO to reserve a space.  If spaces run out, you can participate for $30 with on-site registration. Directions.   East on Table Mesa, right before the turnoff for 36 East, on the left hand side, is a dirt road with a sign saying South Campus.  8:30am check-in, 9:30am race start.  Baby Bird. It is with our utmost excitement that we let you know that Robert Teuscher Bird (Bobby) was born Friday at 12:03pm, 6lb, 13ox, 20inches.  Baby, Mom (Bird), Dad (Chuck), and Little Bird (Josie) are all doing great. In November of 2011, Sarah Bird walked into our shop.  8 weeks post pardum and with a killer sense of athlete, she took on CrossFit with the apprehension of a first time Mom and the drive of an athlete at heart.  She worked her way through weighted pull-ups, impressive deads, picture-worthy overhead squats, and…to a second pregnancy.   For...Read more

REMINDER: Saturday we’re meeting for the Skirt Skurry 5k at CU’s South Campus. Today is the last day to sign up on MBO! Check here for details Choose your own benchmark Girl or Hero workout   So What’s it Gonna Be? Fran, Annie, Diane? Nate, Tommy Mac, Murph? Have you picked your benchmark workout for today? Check out yesterday’s post for details on the workouts and come prepared. Really can’t decide? Hey don’t worry, just jump in with a fellow Roots athlete and go as a group.Read more

For time:Row 500 meters/Run 500 metersBody weight Bench press, 30 repsRow 1000 meters/Run 1000 metersBody weight Bench press, 20 repsRow 1500 meters/Run 1200 metersBody weight Bench press, 10 reps Pick Your Benchmark Friday. It’s back!  After a long hiatus, Pick Your Benchmark Friday is back.  Why did it go away?  Well, we sort of forgot about this monthly occurrence.  Thanks for reminding us! How does it work?  You get to pick a benchmark Girl or Hero to do during your group class.  Come to class, do a general warm-up with the group, and then pick you workout and you’re off!  Come prepared, know what you want to do!  Here are your choices: Click here to see the Girl workouts. Click here to see the Hero workouts. The Girls and Heroes Workouts Explained… The Girls You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts...Read more

November newsletter link and details.Read more

EMOTM for 15 minutes: 3 DB/KB push up5 DB/KB power clean8 DB/KB walking lunges on shoulders Waiting in Line to Vote?  Read the Newsletter! and Check Out the In-House Oly Meet The November Newsletter hits email inboxes TODAY.  There’s a WEALTH of information in there.  Download it to your iPad, pull it up on your phone, or print it out and take with you to the polls today.  Now that’s some good reading! AND not included in the newsletter BUT a big deal… November In-House Oly Throwdown Date: Tuesday, November 20thTime: 6:00PM Warm up and check-in starts at 5:30pmCost: FREE (open to Roots members only) Registration:  Open now through Sunday, November 18th.  Spaces limited. Register if you are able! This meet will be fun and “low key.” Classes will be going on and music will be playing. We will have judges and taped off platforms, judges, and weigh-ins like a normal meet. REGISTER...Read more