Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 95-lb. overhead squats, 15 reps This is one of those posts that no coach wants to write, but sometimes it has to be done. We want to take a moment to address the rep shaving that has been going on at the shop.  You might first ask, “How do you (the coaches) know it’s been going on?” We know because the coaches have spent the last few weeks counting athlete reps during workouts. But really, we didn’t need to count reps to know it was going on – we already had a hunch. As coaches, it’s obvious to us when it’s happening because we know our athletes that well.  The second question many of you are going to ask is, “Oh my gosh, are they talking about ME?” Probably not. We’re not talking about...Read more

Complete as many rounds as possible in 20 minutes of: Row 300 meters 15-ft. rope climbs, 3 ascents Attention all Parents, Middle Schoolers, and Teens! Reminder that today – Monday, June 6th AND next week – Monday, June 13th CrossFit Roots will host a Try a Class session for our Middle School and High School Programs. When: 10:30am How: Please show up at 10:15am to sign a waiver (parents must sign waiver). Meet the coaches and try out a class. Questions? Post to comments.  Read more

The water will be shutoff for periods of time today. Sorry for the inconvenience. Please plan accordingly. Michael 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Nope. This was a question myself and I’m sure other CrossFit Coaches found themselves answering pretty regularly in the early days of CrossFit. Conventional knowledge has always told the public that squatting below parallel was bad for their knees and then CrossFit came along and told everyone to squat bellow parallel. In the beginning I didn’t even question it because I knew from experience that it worked and over time I learned why it was totally healthy and absolutely necessary to a functional human being but it’s always good to have a refresher. So check it out. Post your thoughts or questions to comments and have a kickass Sunday!    Read more

Regional 16.4 4 rounds for time: 28 one-legged squats, alternating 15 power cleans M 115 lb. F 80 lb. I often jokingly say that “I train for life”, but it’s true. I have no desire to go to the Games, other than as a spectator to watch the pros get after it, but I do like that because of CrossFit I can pretty much go out and do any kind of physical activity, especially at the hobbyist level. For me, that means fly-fishing, hiking, camping, and tidbits of random manual labor. Now that Summer is here, we’re wondering, what does that look like for you?  How do you plan to put all your hard-earned fitness to good use this Summer? Post to comments!  Read more

Regionals 16.3 For time: 104 wall-ball shots 52 pull-ups M 20-lb. ball to 10-ft. target F 14-lb. ball to 10-ft. target FOOOORRRRREEEEE! The weather is getting back to nothing less than beautiful in Boulder which means it’s time for 18 holes! Join us June 10th at Lake Valley Golf Club for a day on the links with some really fit golfers. Tee times begin at 1pm and tee-off every 10 minutes. The cost is $50 and covers green fees. This event is open to all Roots members and friends. Please sign-up to reserve your spot. Join us at the 19th hole afterwards for a Happy Hour hosted by Roots!  Read more