Behind the neck push press2-2-2-2-2Low bar backsquat5-5-5-5-5 One Hour. The saying goes, “you go to CrossFit one hour a day and you have 23 other hours in the day to fuck it up.”  Either through poor sleep, poor nutrition, or poor decisions, you can derail your CrossFit efforts for health and fitness once you leave the shop. Sure, that’s not a very positive outlook but when one looks at all the potential for mess up in a typical day it becomes clear that we work our asses off to live up to standards and expectations set in that one hour.   Take for example a sample day: 1. Wake up at 4:40am.  Super easy to just shove some food in my mouth but I know I’m simply not hungry.  I’ll wait until breakfast.  One good decision made.2. Grab coffee at 8:00am.  A latte looks good…but dairy promotes extra cellular growth...Read more

3 rounds: 7 hang power clean (185/125) 14 lateral box jumps (24/20) 21 ghd situps Processed Food Blows 2012 Fall Food Challenge The Processed Food Blows Challenge opened for sign-up yesterday.  There are 36 spots for this challenge and 9 remaining.  If you do not have a team and have already signed up be sure to put your name on the Free Agent list at Roots so you can link up with a team. For complete information on the challenge, read here. If you have already signed up, you will receive your first wave of information and details on Monday. Hydrostatic body fat testing will take place the week of Oct 1st.  If you would like to have your body fat tested but are not planning to do the challenge you will be able to sign-up for a slot.  Stay tuned for details and pricing.Read more

Girls Gone RX competition recap. Fall fuel challenge sign-up opens.Read more

Open Shop.10:30-12:30Open to members only. Sign-up on MBO.Read more

In teams of two:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersOnly one partner can be working at a time.  Must complete all repetitions of exercise before moving on.  If scaling any portion of workout, partners must scale to same loads. Girls Gone RX And they’re off!  Roots’ three teams of women kick-off the competition this morning at 9:00am.  Check the results HERE  for teams RootUP, RootDown, and B4B (Burpees for Bitches). Donate to their fundraising goal here. Competition Location: 864 E 78th Ave Thornton, CO 80229 Heat times are as follows: WOD1: Carry What?! 9:00am – RootUp9:30 – Burpees for Bitches9:40 – Root Down WOD2: Rugran 12:00 – Root Up 1:30 – Burpees for Bitches 2:00 – Root Down WOD3:  said to start at 2:30 but no...Read more