Five rounds of: 5 deadlifts5 hang cleans5 push presses5 squatsIncrease the load each round.  Rest as necessary between rounds. CrossFit Can be Contagious The majority of the people at the shop either started CrossFit based on a friend or family member’s recommendation or have recommended to others that they start CrossFit. Do you have a close friend or family member that does CrossFit?  Where?  Post to comments.Read more

“Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball  Read more

Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups If you have done Annie a number of times in your life, do it backwards today 10-20-30-40-50 Heavy Days, Scaling, and Metcon Productivity Everybody loves a sexy metcon.  It’s true.  The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder.  But what about the sexy strength day? Many times we see athletes pack intensity and determination into a metcon but they come up short in transferring the same effort level into a heavy lift.  We’ve posted many times in the past on the reasons why it’s important to go heavy on your heavy days.  Here’s another reason.  It’s affects your scaled effort in the metcon. Take athlete X.  They walk into max effort clean & jerk Monday.  Seven singles to get to a heavy one...Read more

Could Roots do its own version of GNAR the Movie?Read more

“Eva”Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-ups Details on the CrossFit Open Dear Roots Crew! CrossFits MBS, Roots, and Verve are excited to announce a joint effort in the 2011 CrossFit Open Sectionals.  Please read on for details on this great event schedule that will pack the fun into one affiliate each Saturday for six weeks. Included in this post is an outline of how the series will work and details on the event schedule, affiliate hosts, sign-up, cost, and the answers to some of your burning questions. Event Outline The 2011 CrossFit Open Sectionals will consist of a six week competition.  Every Tuesday the CrossFit mainsite will announce the week’s workout and athletes will have until the following Sunday to complete and submit their time.  Each Saturday, one of the three affiliates will offer the week’s workout to 100 athletes in a series...Read more