Back Squat 3-3-3-3-3 LACE UP YOUR NANOS, put on a Roots tee, and prepare yourself for what we’re about to tell you.  On Wednesday, July 13th the Reebok Nano 6.0 Truck will make a stop at Roots as part of its cross-country road trip to the 2016 CrossFit Games. What does that mean for Roots? It means we’re going to have a workout party, of course. Here’s what you need to know!: We are moving the July Cool Cruel Summer up one week. That means the Cool Cruel Summer will take place on Wednesday of next (the 13th), not Thursday the following week. Join us from 4:00-7:00pm for food, games, prizes, sweet Reebok swag, and more! You’ll have a chance to workout in the Reebok Nano 6’s and make your feedback count! Please remember to SIGN-UP on MBO so we know to expect you. As is the norm with the...Read more

4 rounds for time of: 135-lb. sumo deadlift high pulls, 20 reps 30 GHD sit-ups The 2016/17 Competitor Program tryouts begin today. Athletes must attend the following sessions to test 22 athlete standards. The schedule is as follows: Tuesday 7:30-9am Wednesday 7:30-9am Friday 6:30-7:30am Oly Class* and 7:30-9am. *Sign up for Oly Class, 1 rep max snatch and clean and jerk will be performed in that class. Email [email protected] with questions.Read more

In teams of two, complete 2 rounds for time of: “Daniel”  For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For the pull-ups and thrusters, only one partner may work at a time. The runs must be split evenly in alternating 200m increments. After completing the first round of Daniel with 50 pull-ups, athletes will go immediately into the second round of Daniel beginning with 50 pull-ups.  Happy 4th of July, CrossFit Roots! Please join us for today’s annual 4th of July festivities! – a Hero workout and the shop breakfast! Class starts at 10 AM! Be there at 10 to warm-up, find a partner, and do the double (partner) Daniel workout. Please sign-up on MBO! Stay for the annual shop 4th of July Breakfast! Roots will provide the eggs, a GIANT skillet, and iced...Read more

AMRAP 20 minutes: With a partner, alternating rounds: 50m swim 2 burpees Add 2 burpees to each round until team completes the round of 20 burpees. After completing the round of 20 burpees, begin subtracting 2 burpees every round. The weather is HOT HOT HOT but we’re not letting our fitness slip so come out and join us for another Swim WOD this summer!  Just like in class you can expect a warmup and a workout. There’s no need to be an expert swimmer and as usual we’ll have plenty of scaled options. Sign-up in MBO. We’re back at the Elks Pool this week. When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will...Read more

There is a workout at Roots today as well as at North Boulder Park. Do one or both and sign-up! Shop Workout – 7am Inverse Tabata shoulder press, 155 lb. Inverse Tabata front squat, 245 lb. Inverse Tabata deadlift, 365 lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. Park Workout – 9am 3 rounds: 1min at each station: medball clean (20/14) burpees lunges pushups kb swings (24/16) rest 1min Check out this comparison piece from the Games site. They took all the data reported from the Regionals and Games athletes and compiled several interesting comparisons. The numbers themselves are, of course, impressive and in short, “Games athletes, however, tend to be about a year younger, a few pounds heavier, and a few percentage points better in each of the performance categories, all of which...Read more