For time: 50-lb. single-arm dumbbell overhead lunge, 50 steps 100 GHD sit-ups 100 hip extensions 50-lb. single-arm dumbbell overhead lunge, 50 steps In the world of squatting, there is below parallel and there is not below parallel. There’s no gray area. Below parallel is defined as the point when the crease of the hip is lower than the side of the knee. The coaches enforce this and guide folks to select the right loads to allow this range of motion standard to develop and be executed with good form. From warm-ups to working sets to metcons it is clear that the expectation, the thing that will earn you the “good” rep, is if you are below parallel. But simply crossing the parallel horizon may not be enough for you to achieve your goals or to maximize your fitness.   A few weeks ago during the 5×7 back squats an athlete began...Read more

Sign-up for Yellowbelly food order HERE for Thursday’s Cool Cruel Summer.  “DG”  Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps DG is part of the Yearly Benchmark Series. Log your score! “It’s too hot to handle So I got to get up and go.“  ~ Bananarama The sun’s a’blazin and shirts are becoming more of a nuisance in the shop which can only mean that the Roots annual Cool Cruel Summer Series is back! AND IT STARTS THIS THURSDAY! This is both the hottest and coolest thing you can do the third Thursday of every month for the next 4 months in Boulder. Similar to the Open, you’ll sign-up for the class on MBO and then sign-up for a heat when you walk in. Heats will run 4-6:30pm. There will be a suggested warmup written on the whiteboard and a...Read more

Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint The food challenge has come to an end. Over 75 individuals embarked on an 8-week effort to better their health and performance in the gym. We’re tabulating results now and will get back to you this week with a winner! And a reminder to Parents, Middle Schoolers, and Teens! Today – 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 coaches Trevor Gibson and Nicole Christensen and try a class.  Read more

8 rounds: Sprint 50 meters 8 burpees Rest exactly one minute between rounds.  Rio is coming… But before Rio, there’s the pool workout today at the Elks Club Boulder! Join us at 9:30am for a fun pool workout. Beat the heat, get in a workout, and take your fitness outside! Elks Pool, location information here.  Read more

Group Class at CrossFit Roots at 7AM Team Hildy 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. In teams of two, with one partner working at a time, complete the workout. Partners do not have to share vests.  Park Workout at North Boulder Park at 9AM Run 800m 50 kettlebell swings Run 400m 50 air squats Run 800m Take your fitness all over Boulder this weekend! Join us at the shop on Saturday at 7am for a great little team version of a (female) hero workout. Then, head to North Boulder Park for a challenging 9AM workout. Sunday, we head to the pool for the first pool WOD of the 2016 summer! And be sure to check out the recap of the 2016 Regionals season. Yesterday we did the last of the seven regional...Read more