“RJ“ Five rounds for time of:Run 800 meters15 ft Rope Climb, 5 ascents50 Push-ups Taking the Time Last week Nicole and Zac threw down on the burpee/thruster/pull-up workout.  Prior to the workout and after warm-up Nicole spent 2 minutes (exactly) lax-balling her shoulders.  Check out the before and after difference after just 2 minutes of work on each side! Now, think about how that newfound shoulder range of motion applied to her workout:Burpees – easier to clap overheadThrusters – easier to finish overhead with ears visible infront of armsPull-ups – easier to swing through to the front side of the kipRead more

Lawrence passes his Level 1 Certification. Roots describes the USAW/CrossFit Open in October.Read more

Adam visits from CrossFit Omaha. Roots announces the exciting CrossFit USAW Open in October.Read more

Jason overhead squats a rainbow. Roots works out at North Boulder Park.Read more

ALL FRIDAY CLASSES  WILL MEET AT NORTH BOULDER PARK. CLICK HERE FOR DIRECTIONS. Please meet at the Southwest corner of the park at the intersection of Balsam Ave and 8th St. Reminder – the CrossFit Endurance information session will take place today at 1pm at North Boulder Park.  The 12:30 class will be cut short by 1/2 hour. Workout and post later tonight…Read more