For time:1000 meter row75 wall ball shots, see chart500 meter row25 pullups, chin over Nutrition Chalk Talk Postponed Roots Crew, we apologize for any inconvenience but we need to postpone tonight’s nutrition chalk talk.  We will update you shortly as to the rescheduled time.Read more

Front Squat 2-2-2-2-2-2-2-2-2-2 CrocktoberFest Join us for Roots’ First Annual Paleo Crocktoberfest and crock-pot cooking contest!  Bring your favorite crock-pot creation and compete with your fellow athletes for the title of Roots’ Ultimate Crocktologist.  Please RSVP to the Evite that went out yesterday! Now for the fine print… Judging starts promptly at 4:15pm.  Any entries that arrive after 4:15pm will be enjoyed by all but will not in the running for the title. All ingredients must be paleo approved (please post any ingredient questions to comments). All ingredients must be cooked in the crock-pot (cannot bbq, fry, wok, etc. prior to going in the pot) Bring your A game and be prepared to share the family recipe (yeah, yeah, you can leave out a key ingredient or two to maintain your edge for next year). See you there!Read more

“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Masters Competition Wrap-up Congratulations to Brian, Chad, Dizon, Hank, and Sampo who competed this weekend at the Colorado Masters Competition.  They did great! Men 35-39Chad – 14th placeBrian – 34th place Men 40-44Dizon – 7th placeHank – 37th place Men 45-50Sampo – 8th place Results can be found here. Walker also competed this weekend at the LoDo Open – we’ll post details of his competition tomorrow!Read more

Tabata Double-underThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Free Class Sign-up Opens Tomorrow Saturday, October 22nd at 10:00AM! Interested in trying CrossFit and checking out Roots?  Attend our free class!  Stick around after the workout to learn more about CrossFit and how we operate at our shop. For current members, this is a great opportunity to introduce a friend to CrossFit as you can do the workout with them!  Please do reserve a space for you and your friend on MBO. Spaces limited. Please sign-up here to reserve a spaceRead more

Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Are Kipping Pull-ups Cramping Your Style? Nicole will hold a kipping pull-up clinic on Friday, October 21st.  Registration for this class is required so please sign-up for the class on MBO. Direct link here. This clinic will focus on the basics of the kipping pull-up (not the butterfly) and will also incorporate the use of bands. See you there!Read more