Annual Shop Closure (Thursday-Sunday) CrossFit Withdrawal Syndrome (CWS) is a real thing.  Symptoms of CWS could include: – constantly checking the blog – giving excessive fist bumps in Sugarwod for past workouts – immediately dropping down into a burpee at the call of 3,2,1 – yelling “time” at the completion of any/every task (this is a veteran symptom) – sudden urges to jump-on, lift, or throw any objects you come across – randomly lying in a snow-angel position on the floor gasping for air Should you begin to experience any of these symptoms, quickly grab the person nearest to you and begin running while carrying them. That should hold you off for a few minutes so be prepared to repeat as many rounds as possible (AMRAP) until you or your buddy need to sleep or eat.Read more

Karen 150 wallball shots (20/14) This is part of your yearly benchmark series. Log your score! We’ve all heard the statement that nutrition shouldn’t be approached from the stance of a diet but rather a change in lifestyle, but the hard part for many is figuring out how to make an actual lasting effect. Yes, it requires planning. Yes, it means preparing your own food (to some extent). Yes, it means knowing what is in your food. And yes, it is “harder” than just grabbing stuff off the shelf and cramming your face. Food, for many, has taken a backseat to the endless list of priorities that take up most of our lives, so the first step in a lifestyle change is making it a top priority. We’ve been on-board with Paleo since we first learned about it but left to my own devices I can quickly overeat protein and fat and neglect...Read more

Back Squat 7-7-7-7-7 This is part of your yearly benchmark series. Log your score! In case you missed it in the August Newsletter, Roots will be closed for our annual shop closure this Thursday-Sunday. Take a few days to get out, enjoy the cooler Summer temps and put that hard-earned fitness to use! On Monday we’ll be back on our regularly scheduled program. We know you’ll miss us very much so we put together a list of things you could do to hold you over until we return: – hike Mt. Sanitas for time – ride your bike to Ned, Lyons, Golden, or even Longs Peak (and then hike it!) – practice handstands against a wall – 7 minutes of burpees – 1-2-3-4-5-6-7-8-9-10 double-unders, if you mess up start back at 1 – play on the monkey-bars at your nearest playground – tabata “insert least favorite bodyweight exercise here”Read more

TK Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. Your feet can be your best personal Coaches but most of us just aren’t listening to what they’re telling us. In the beginning, you probably heard from many of the Coaches to get “your weight in your heels” and while that was true it was also a cue that we use to overcompensate for 99% of people’s natural...Read more

5 2-minute rounds of: 15-ft. rope climb, 3 ascents Row for calories Rest 3min between rounds. Today’s the day! Come out to the Boulder Reservoir for some fun in the sun with the Roots community to celebrate Roots turning 7! We’ll be firing up the grill and providing the meat so please bring a side of your own to share with everyone. It’s also BYOB and the Reservoir does not allow glass containers of any kind so leave the bottles at home, but bring the cans! We’ll be playing games, SUP’n, eating and hanging out so please bring your family. There will also be a raffle for a free month of membership but you can’t win unless you play. SEE YOU THERE!!Read more