In teams of two:3 rounds for time 800m relay run (200m each x 2) 50 Burpees 50 KB Swing (53w, 70m) 50 GHD Situponly one team member can be working at a time  Read more

Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps 2 Year Anniversary Party & Family Picnic – EVITE! Hey folks!  Check your email inboxes for the party of the century EVITE!  If you didn’t get one for any reason, please email Stefanie at testing.crossfitroots.com. We look forward to seeing you and your family at the park Friday, AUGUST 19th!Read more

Three rounds, 12-9- and 6 reps, for time of:135 pound Squat clean and jerkMuscle-up Jump Ropes The exciting news is that jump ropes have arrived!  We’ll replace the shop ropes for general use this weekend.  We’d appreciate it if you took care of these ropes by not tying knots in them or using them outdoors.  If you’d like your own personal rope, we have ropes for sale for $26.00 a piece.  They come with two rope cords for easy replacement and can be cut to your exact measurements.  Plus, you can keep them at the shop or take them home with you! Click here to purchase online and pick-up at the shop! The Dave Whisperer Many have asked, so here it is, for your viewing entertainment! Click here.Read more

Three rounds for time of:Run 800 metersRest 2 minutes CrossFit Master’s Competition in Denver! Alright all of you 35+ athletes at Roots – 3-2-1-GO!  Roots has some amazing athletes in this age category and this is a great local competition!  We hope you will consider registering for the event! What: 2011 FRCF Master’s Championships When: October 15th and 16 at Front Range CrossFit Age Categories: Starting at 35.  5 year age brackets up to 60 years of age and then 60+. How many events?: Four. What will the events consist of?:  CrossFit programming but progressively scaled for the different age brackets.  We will hold everyone to the same standard on the different exercises, but we will change the weights as the athletes get older.  o a full depth squat is still a full depth squat.  A lockout is still a lockout.  And of course, we will allow additional scaling if...Read more

“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Goal Collages When I was in college, I was possessed.  Possessed by a certain times that I wanted to swim both the 100 and 200 breaststroke. I ate what I thought was good food, I slept, I stretched, I did my dry-land training religiously, I practice technique outside of regular group practices – and I pasted every wall (including my computer desktop) with pictures of athletes swimming breaststroke.  It’s not a wonder boys didn’t want to date me in college because when they walked into my dorm room they were met with 100 pictures of women swimming breaststroke. My desktop background was a MASTERPIECE.  Over a good 4-6 hours (sorry Mom and Dad, I wasn’t studying chemistry) I tiled together 20 or so pictures in Word, exported it to a jpeg and then spent another 3 hours trying to...Read more