Dear Roots Crew,    We wanted to share that Connor McDonald has decided to move back to his home state of Texas to be with his family.  While this was a tremendously difficult decision for Connor, we have nothing but love and support to offer him during this transition. We know that wherever he lands and whoever he coaches, he will do great things.  Connor’s last day will be November 18th. Until that time, he’ll be coaching the shit out of everyone on the shop floor.  He would also probably love a hug ;).   Big hugs, Nicole  Read more

There are some things that we do every single day at Roots – like meeting at the whiteboard to talk through the workout or going through a proper warm-up. While in some ways mundane, it lays the foundation for the environment in which we train and is an integral part of our class vibe. The same could be said for our list of Shop Etiquette – this list makes expectations clear, holds us each accountable to our community, and aids in the daily operations of the shop. As we prep to move to a new space, we wanted to take a moment to review the etiquette list. Each time we post this, someone thinks, “Oh shit, was it me? Did I not do one of the things on this list? Is this post about me?!?!” The answer is simple – no. We share this list periodically because it reflects our...Read more

On Friday, Oct. 22, Roots will be doing the CrossFit Lift Move Work virtual competition during all group classes! This will be quite similar to the Open – leaderboard and judges in all — but it’s only one day… and we already know the workouts. Read on for an explanation of what the Lift Move Work is, why you should participate, and how to prepare for next week.  What is the CrossFit Lift Move Work? It is an online community competition to see how you stack up against athletes with similar fitness and ability levels. You can choose from three different tracks depending on your fitness levels and the workouts will be altered depending on your track.  Track 1: Most advanced Track 2: Intermediate Track 3: Least advanced So what does this mean? EVERYONE can participate.  This event is made up of three workouts that can all be completed within...Read more

CrossFit Roots recently held a nutrition talk and food tasting with Nicole Christensen and Colorado Kitchen Collective’s Abby Knowles. Did you miss out? Read on for a summary of the nutrition tips they discussed from knowing what to eat, calculating macros to drive performance, and how to be successful in changing your nutrition habits. Want help in jumpstarting your healthy eating? Colorado Kitchen Collective is offering all Roots members 10% of their prepared meals through the month of October. Click HERE to go directly to the CKC Market menu and use the code ROOTS at checkout. START MAKE YOUR PLATES OF:  MEAT, VEGETABLES, NUTS & SEEDS, SOME FRUIT, LITTLE STARCH (and NO sugar). Eat 3-4 times per day. Start with a palm-sized serving of protein, a hefty serving of vegetables, and starch or fruit. Add 2 thumbs worth of fat.  Repeat forever.  DRIVE PERFORMANCE CALCULATE YOUR MACROS:  1. Determine your...Read more

It comes as no surprise to us that many CrossFitters and gyms see a workout like “30 Muscle-Ups for time” on mainsite or in affiliate programming and immediately think they need to change the workout. In fact, one of our members shared with us that they went to an affiliate for three years, and not once was there a muscle-up in a workout. When muscle-ups showed up in an Open workout, only three people could do them, and two of them were coaches. At Roots, we’ve always been self-proclaimed CrossFit purists. We don’t shy away from doing certain movements or workouts because they might be hard or because some of our members might not yet have that skill. Instead, we see those days as a pathway to developing new skills and growing your fitness. And most importantly, over more than a decade of applying the CrossFit methodology, it’s not uncommon...Read more