Weighted Strict Pull-ups 3-3-3-3-3 We recently posted about Dynamic Knee Valgus and how exposing your knees to the demands of sport without some level of general physical preparedness can increase your risk of injury. More broadly, if an athlete does not train to a base of general physical fitness, sport exposes the athlete to increased risk. Who’s at particularly high risk? Kids are. Young adolescents are far more likely to participate in sport than a strength and conditioning program that develops GPP. And sport leads them to extreme demands on their athletic capacity. Imagine a 13 year-old soccer player changing directions quickly, accelerating, and then jumping in the air to kick a bouncing ball. An aberrant movement (twisting an ankle, torquing a knee, landing from the jump awkwardly) or collision with another player could easily lead to injury. The stronger an athlete is in his midline, the more likely he...Read more

T.J. For time: 185-lb. bench presses, 10 reps 10 strict pull-ups 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. Checkout the behind the scenes coverage of the California Regional. See Josh Bridges strong come back since last year when he didn’t qualify for the Games and see Dan Bailey fall a little short which hasn’t happened in years!  Read more

Nate As many rounds as possible in 20 minutes 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings This is part of your yearly benchmark series. Log your score! Kill two birds with one stone today and have a helluva good time doing it! Start at the shop for your yearly benchmark workout, Nate, and then head over to the Boulder Beer Co. Brew Run followed up by the Beer Olympics (just on the other side of the tracks). Come to the Roots table and say hi and maybe even cheer on fellow Roots athletes in the 5k or Beer Olympics. Stick around all day for the Boulder Beer Company’s 37th Anniversary Celebration!  Read more

Come out to the Boulder Beer Co. Brew Run this Saturday! Press 3-3-3-3-3 A big THANK YOU to the Reebok Nano truck, Steve and Stacy for driving it, and all the Roots athletes who came out this past Wednesday to celebrate and perform the Cool Cruel Summer workout, Hotshots 19. The event was great and Fate cooked up delicious food per usual, provided by Reebok. Congratulations to Parry Andvik on winning a free pair of Nano 6.0 shoes! Thanks again to everyone and happy Friday!  Read more

With a pair of 45-lb. dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry Don’t forget, if you’re around this upcoming beautiful weekend and looking for something fun to do outside, the Boulder Beer Co. Brew Run is this Saturday! CrossFit Roots is the official fitness partner of the event and we are excited and would love to see some familiar faces at the event. Start in the morning with a 5k run (there is a 10k option too, and be sure to checkout the growler and keg options!) that launches at 10am and then stick around after for the Beer Olympics! Compete against other beer aficionados in events like the keg haul relay, beer balance relay, corn hole drinking game challenge, CrossFit Games squat challenge, triple jump competition, flanking, and more! Registration is only $25. Swing by the Roots table and say hello if you come out, and...Read more