Pre-order your Yellowbelly for this Thursday’s CCS WOD, Horton. Weighted Strict Pull-ups 3-3-3-3-3 then, Max Unbroken Kipping Pull-ups in 1 set 4 weeks ago today we instated a rule that allowed strict pull-ups only during WODs that were not part of our yearly benchmark series. The idea was that a re-focus on the strict movement pattern would allow us to develop better movement patterns and build more strength through the entire range of motion. Today we retest the same WOD that we did 4 weeks ago at the introduction of the strict-only policy. If you came to class that day (7/18) you did this workout and should have a result. Look it up and come prepared today to crush it. It doesn’t matter if you used bands last time or if you “only did BW”. Look up your result and if you beat it today by even 1lb, it’s a...Read more

40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball  Rest 5 minutes, then,  40-30-20-10 reps for time of: Hip extensions Wall-ball shots, 20-lb. ball  Record time for each couplet. In 2010 CrossFit held the CrossFit Games at the StubHub Center in Los Angeles. It was the first time the Games had been to a traditional stadium facility for the event. Traditional stadium food was all there was to eat (think nachos, hotdogs, and beer) and fans and volunteers alike gawked at the dismal food offerings that were not CrossFit approved. Fast forward to 2016 and at this year’s CrossFit Games real, natural, and Paleo options abounded. Could we see the same change at the Olympics? Olympics are a Carnival of Junk FoodRead more

4 Rounds for Time: Row 20 calories 20 Sumo Deadlift High Pull 20 Abmat Sit-ups Eric and I are very sad to write that on Monday, Leticia and her husband Adrian, lost their son Daniel. He was 6 months old. Many of you have never met Leticia, but she has been part of the Roots family almost since its inception. For the past 6 years, Leticia and her staff have cleaned CrossFit Roots two nights a week. She, her husband, and father can be found at the shop late at night diligently making the gym the clean place we have come to expect. In 2010, we hired a cleaning company and Leticia was the person assigned to our location. We got to know her and just under a year later she told us, with a big smile, that she had started her own business – Rocky Mountain Cleaners. Over the...Read more

Nancy 5 rounds for time: Run 400m 15 overhead squats (95/65) Nancy is part of the Yearly Benchmark Series. Log your score! Trevor and I are pleased to announce that a very important movie in our lives has finally been recognized for the masterpiece that it is. USA Today broke the story late last night when it recognized the 2006 movie Stick It as the perfect follow-up to the excitement of the 2016 Women’s USA Gymnastics Team. Can’t Get Enough Olympic Gymnastics? It’s Time to Re-Watch ‘Stick It’ Get your mind out of the gutter and realize that this movie is about REAL GYMNASTICS. Ok maybe not, but it’s funny, and we may own the DVD. If you’re looking for the best next choice in your Netflix queue, this is the obvious choice. Duh.Read more

Elizabeth 21-15-9 reps for time of: 135-lb. cleans Ring dips This past Saturday we held the 2016 Roots Summer Oly Meet and it was a huge success! In the words of Arlene Brugal, “We were crushing some serious weights!” A total of 45 lifters graced the Roots platform and displayed great strength and weightlifting technique. Twelve Roots lifters were on hand to represent our home gym and had an outstanding day! Here are some highlights (in kilograms): Brenda Bonilla 39 kg. snatch/48 kg. clean and jerk. Brenda successfully completed all six of the competition lifts without any misses, we call this ‘6 for 6.’ This was an excellent first meet for Brenda. Arlene Brugal 65/78. Arlene finished 8th overall. Arlene barley missed a 150lb. snatch which she will surely make in the very near future! Alicia Benjamin 50/67. This was a huge day for Alicia as she almost broke her clean and...Read more