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

7am Workout at Roots: For time: 135-lb. squat cleans, 10 reps 50 GHD sit-ups 135-lb. squat cleans, 8 reps 40 GHD sit-ups 135-lb. squat cleans, 6 reps 30 GHD sit-ups 135-lb. squat cleans, 4 reps 20 GHD sit-ups 135-lb. squat cleans, 2 reps 10 GHD sit-ups 9am Workout at North Boulder Park: 400m walking lunge (that’s right) We will be open on Labor Day and will run a weekend class schedule. Please join us for class at 8:30 or 9:30am and remember to sign-up on MBO. Read more

7am Workout at Roots For time: 30 strict muscle-ups 9am Workout at North Boulder Park AMRAP 10 minutes: 5 burpees* 200m run *Add 5 burpees every round. REST 10 MINUTES: AMRAP 10 minutes: Creative twist… What is a “creative twist” you ask? Come find out at North Boulder Park – the answer won’t disappoint!Read more

“DG”  Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps DG is part of the Yearly Benchmark Series. Log your score! What’s the best sports bra for rope climbs? Which tank top brand enhances your shoulders the best? Which lulu shorts are the best for Abmat sit-ups? Do you keep jump roping when you start to pee? Please join Stef, Ali, and Nicole on Wednesday, September 7th from 4:30-6:30pm for a CrossFit Roots ladies only Happy Hour on the outdoor patio at Fresh Thymes Eatery (right behind the gym)! Come discuss the answers to these important questions and meet and mingle with the incredible and powerful women that make up CrossFit Roots – all while enjoying a delicious grapefruit pomegranate margarita. We hope to see you there!Read more

5 rounds, each for time, of: Run 800 meters Rest 3 minutes Beginning Tuesday, August 6th we will expand Open Shop Hours to the following weekly times, listed below. We are excited to offer this added gym time and hope you will use it to get in skill and practice work or make up a workout that you missed. Please do note that some of the times listed below overlap with 1-3 group classes that are going on simultaneously at that time. Group classes (including specialty classes, closed programs, and kids/teens classes) will always take the priority for gym space and equipment. If you’re not sure if there is space to do something, please be sure to ask a coach in advance of starting your workout. We also recommend that you limit small group workouts to Open Shop times outside of regular group classes. The foundation and design of our program at Roots has...Read more