Pre-Order Ends at 4pm! 

3 5-minute AMRAPS
rest 3 min between rounds
Run 200m
10 hang power snatches (75/55)
3 muscle-ups

Men's Crew Printed on Next Level Tri-Blend Crew in Premium Heather. Men's V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

Men’s Crew Printed on Next Level Tri-Blend Crew in Premium Heather.
Men’s V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

Pre-Order Ends at 4pm!

The Roots Colorado flag tees are BACK and in new updated colors and styles for summer. 

We’ll have a short order of tees on hand for purchase at the shop but if you want to get exactly what you want, we recommend pre-ordering in Square by TODAY at 4pm.

Pre Order HERE! 

Women's Colorado flag tees in new colors!

Women’s Colorado flag tees in new colors!

Weekly Track Workout Through the Summer 

2013 Regional Event 7

4 rounds for time of:
15-ft. rope climbs, 2 ascents
100-ft. sprint
225-lb. squat cleans, 4 reps
100-ft. sprint

Look how happy Sylvia and Emily were during the week of the Oly Meet's 30 minute AMRAP!?

Look how happy Sylvia and Emily were during the week of the Oly Meet’s 30 minute AMRAP!?

Weekly Track Workout Through the Summer

We are excited to announce that beginning Thursday, May 7th, Roots will offer a weekly track workout as part of the specialty classes included in regular group membership (unlimited and 3x/week). If you dread running, let’s turn it into a strength!
 
The class will meet at Boulder High Track every Thursday from 12:30-1:30pm. This workout is open to runners of all levels. We will cover running form, perform drills, and run like we stole something. 
 
ALSO, because Boulder High Track will not be open to the public after the school year, we will move to Centennial Middle School Track on June 4th. This class will run through the summer.
 
Please remember to sign-up on MBO, come with a watch, and we’ll see you at the track.

Six Year Anniversary Party and Family Picnic! 

Reminder: Women’s Only FREE class today, May 4th, at 10:30 am.

Grace
30 clean and jerks for time (135/95)
Grace is part of the Yearly Benchmark Series. Log your score!

Join us August 16th for a family picnic and to celebrate six awesome years!

Join us August 16th for a family picnic and to celebrate six awesome years!

Six Year Anniversary Party and Family Picnic!

Mark your calendar! You are invited to Roots’ 6 Year Anniversary Party and Family Picnic at the Boulder Reservoir on Sunday, August 16th from 11am to 3pm.

Join us for a fun-filled afternoon at the Res. We’ll send out more details, an Evite, and food and drink sign-up as the date gets closer. Here’s the quick run down!

FOOD
We will provide the meat for grilling, buns and condiments. Please bring a side to share.

DRINKS
BYOB.  We will bring waters.  Please, no glass. 

FUN
We have reserved a picnic site adjacent to the swimming beach complete with charcoal grills, covered area, and picnic tables. Come ready to play!  

We’ll have:
Sand Volleyball
Horseshoes
Bocce Ball
Frisbee
Music
Boats! 

DETAILS
We’re covering the site rental, burgers & fixins, games, and boats. Park Admission for the day is $4.25 for adults, $2.50 for kids, and $3.00 for seniors. Please no dogs or glass.

We hope to see you there! 

May Newsletter. 

5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

Hank gets air time during a nasty combination of box jumps and GHD sit-ups.

Hank gets air time during a nasty combination of box jumps and GHD sit-ups.

May Newsletter.

The May newsletter hit email inboxes on Friday and with it we dished a lot of important dates for May and the summer!

Check it out!

The Roots Colorado Flag Tees Are BACK in New Colors. 

Holleyman
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Holleyman is part of the yearly benchmark series. Log your score!

Women's Colorado flag tees in new colors!

Women’s Colorado flag tees in new colors! Women’s Tank Printed on Next Level Terry Racerback Tank in Cancun Blue. Women’s Tee Printed on Next Level Tri-Blend Crew in Banana Cream.

The Roots Colorado Flag Tees Are BACK in New Colors.

You asked for it, you got it! The Roots Flag Tee is back and even better for summer! Make sure you get exactly what you want by pre-ordering in Square by Tuesday, May 5th. Delivery to Roots is scheduled for the week of May 22nd.

Pre Order HERE! 

Men's Crew Printed on Next Level Tri-Blend Crew in Premium Heather. Men's V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

Men’s Crew Printed on Next Level Tri-Blend Crew in Premium Heather.
Men’s V Neck Printed on Next Level Tri-Blend V in Vintage Royal.

May 15th at Roots: Fundraiser for 7 Marathons, 7 Days! 

4 rounds for time:
400m medball run (20/14)
20 toes-to-bar

Mel, Owner of Conscious Coffees, will run 7 marathons in 7 days. Roots is excited to support her efforts!

Mel, Owner of Conscious Coffees, will run 7 marathons in 7 days. Roots is excited to support her efforts!

May 15th at Roots: Fundraiser for 7 Marathons, 7 Days!

In 2008 Eric and I worked out many of the details of what would become CrossFit Roots, at The Cup. Over the years, we met and traded small business ideas over coffee with The Cup’s owners Wendy and Chris. We learned that they were passionate about what they did – in the same way Eric and I could talk about a squat for hours, Chris and Wendy could talk about a cup of coffee for hours. One thing that stood out to Eric and me in particular was Wendy and Chris’ commitment to fair trade organic coffee and their coffee distributer of choice – Conscious Coffees. 

We believe in standing by what you believe in and that’s what the fundraiser on May 15th is all about!

In May 2015, Mel, Owner of Conscious Coffees, will run 200 miles – 7 whole marathons in 7 consecutive days – across the Congo to raise awareness for the challenges that these communities, and in particular, the women of Eastern DRC face daily to bring us luxury goods at a very affordable price. 

THE FUNDRAISER AT ROOTS:
On May 15th, Roots will match every donation up to $500 to help Mel reach her goal of raising $15,000.

WHERE WILL THE MONEY GO?: 
100% of money raised will fund gender equality training in farming communities. All donations will go directly to program work, while the runners will cover their own travel expenses. 

DETAILS:
Classes will run as normal throughout the day. The workout will be inspired by “7 marathons in 7 days” (don’t worry, the workout won’t be to run a marathon;). If you would like to make a cash or check donation when you come to class, great! Everything helps – $5, $10, $100 – Roots will match it up to $500.

LEARN MORE:
Learn about the entire effort by visiting Run Across Congo. 
Click here to view Mel’s personal fundraising page.

We hope you can join us on Friday, May 15th in classes!

Yampa Valley Beef Orders! 

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

Yampa Valley Beef Logo

Roots has worked with Yampa Valley for over six years.

Yampa Valley Beef Orders

CrossFit Roots has partnered with Yampa Valley Beef for over five years to offer grass fed beef to members straight from Colorado’s Routt County. See below on how to order, pricing, and delivery dates.

WHAT: Stock your freezer with whole, half and quarter grass fed beef orders from Yampa Valley Beef with FREE delivery to Roots.
 
WHEN: Place your order now and orders will be ready beginning this summer through early fall on a first come, first served basis.
 
PRICE:  $4.89 per pound, hanging weight
 
HOW TO ORDER: Email Sonja at yampabeef@hughes.net to place your order.  
 
DETAILS: For additional details click HERE to see an overview of the delivery program. To learn more about Yampa Valley Beef, visit their website, here.

Endurance Starting Line 

Complete as many rounds as possible in 15 minutes of:
135-lb. push presses, 7 reps
135-lb. overhead squats, 10 reps
15 GHD sit-ups

Check out them running legs!

Check out them running legs!

Starting Line Next Monday

So you’ve decided that CrossFit Endurance is the route you want to take your fitness, now what?  Starting Line is the entry point for those with little to no CrossFit experience.  In this series you will be taught the foundational movements of CrossFit and you will be introduced to the style of endurance biased WODs that you will encounter in the CFR Endurance Program.  This is a pre-requisite for membership into the Endurance Program.
 
The next Starting Line begins May 4th and runs MondayWednesday and Friday at 12:30pm.  Cost is $150 which includes the two weeks of Starting Line and the next 2 consecutive weeks of CrossFit Endurance membership.
*You do not need Starting Line if you are a current member of CrossFit Roots and wish to join the Endurance Program
 
Sign-Up for Starting Line HERE
 
For more information on the Endurance program, including meeting days and times, click here.
 
Contact Shane@crossfitroots.com with any questions.

Peter Grant Johnson 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Peter had an engine to say the least!

Peter had an engine to say the least!

Peter Grant Johnson

It is with great sadness that we let you know that Roots has lost one of its own. Peter Johnson began at Roots in early 2011, when we were located on 8th and Pearl. Over the years, he and his wife Carrie have been active at the shop, participating in group classes and working one on one with Zac and Ryan.

Peter was a natural athlete and he had a good time during his training hours at Roots. The coaches will always remember Peter for his enthusiasm, positivity, and his incredible collection of 80s ski gear!

Ryan worked with Peter for over two years. Over those years, many things stood out about Peter and Ryan has shared a few here: 

  • His concern for the environment
  • His bringing in a water, a pea green scoop shake, and yesterday’s tea and carrying them all over the shop during a workout
  • His forgetting something every workout (shoes, socks, jackets, H2O bottles, you name it!)
  • His short shorts
  • His love of a good deal (“I had this shipped direct from China!”)

You can learn more about Peter and his legacy, here. 

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (155/105)
then

Complete as many reps as possible in 5 minutes of:
20 air squats
10 burpees

The elusive muscle-up.

The elusive muscle-up.

Announcing Two Skill Clinics: Pull-ups and Muscle-ups 

Are you ready to finally get your first muscle-up? Or do you have muscle-ups but haven’t transitioned past being able to do one or two at a time? Do you want to improve your kipping pull-ups by dropping bands or increasing your efficiency? Check out the two skill clinics that we’re offering in May! 
 
Muscle-up Clinic – Thursday, May 7th6-7pm with Ali & Nicole
  • Learn the mechanics of the muscle up and how to build capacity for strict and kipping-muscle ups.
  • Learn how to incorporate individualized specific drill work into your routine.
  • Prerequisite: Individuals who sign-up should be able to do three unassisted chest-to-bar kipping pull-ups and 3 unassisted kipping or strict ring dips. 
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Pull-up Clinic – Thursday, May 21st6-7pm with Ali & Nicole
  • Learn the mechanics of the kipping pull-up.
  • Refine the kipping pull-up for those who have them or use 1-2 bands.
  • Receive individual recommendations for specific drill work.
This course is limited to 8 people. The cost is $25. Sign-up HERE.
 
Questions? Email Ali