DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of:   10 wall-ball shots   1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:   10 wall-ball shots   1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of:   10 wall-ball shots   1 rope ascent Friendly Reminder!: We would like to take a moment to remind everyone that, just like every other workout at Roots, we will scale this as needed. So come on in for some medball fun! Yesterday during the handstand push-up workout an athlete asked me, “Hey, how come you don’t let us use Abmats to scale our handstand push-ups?” It was a good question because it’s something we’ve never formally addressed. The individual was referring to using Abmats under their head when doing a handstand push-up. The athlete will kick up to the wall...Read more

For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups At first site, one can look at CrossFit programming and think that there’s not much rhyme or reason to the movements selected. Oh if only it were that simple. Many CrossFit workouts are movement masterpieces and you know this to be true by the potency of the simple movement combinations. A little peek under the hood and we start to uncover the why behind some of the elegant pairings and groupings of movements in workouts. In the old days of the big box gym, lifting and cardio were split into two different rooms. From there, we further separated out the movements with a major focus on avoiding use of...Read more

Deadlift 3-3-3-3-3 RUIN AND ROSE Official Trailer – 4K from mspfilms on Vimeo. September is here which means one thing – the new Matchstick Productions ski movie is coming to the Boulder Theater.  We know we have a ton of ski fanatics at the shop – so where are you skiing this season? Which pass did you get? Downhill, backcountry, cross-country, or skate skiing? Post to comments.Read more

Take three attempts to perform 15 bodyweight overhead squats.  Ladies! Don’t forget, this Wednesday (September 7th) is the CrossFit Roots ladies only Happy Hour at Fresh Thymes Eatery. From what we can tell, it’s looking to be a great turnout! We hope to see you there!Read more

From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats  Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. Happy Labor Day! We will operate on a weekend class schedule – classes at 8:30 and 9:30am. Sign-up on MBO.Read more