Elizabeth 21-15-9 reps for time of: Clean 135/95# Ring dips This is part of your yearly benchmark series. Log your score! Did you run the Bolder Boulder?? How did it go? Well, for the past 10 weeks Roots athletes as well as running friends have gathered at 5:30pm on Thursdays for a local fun run, the Roots Roadhouse Run. Our neighbors, Boulder Depot, upped the ante by offering free beers to anyone who participated and Roots Coach Kirk Warner led the whole thing. Basically, it kicked ass, and we want to thank everyone who came out as well as the Boulder Depot and Kirk for making the whole thing take place every week. We will pick back up next year as the Bolder Boulder approaches again. Post your Bolder Boulder results to comments!  Read more

Snatch 1-1-1-1-1-1-1 Are you looking to take your CrossFit to another level? Interested in competing in local competitions or taking a top spot in next years CrossFit Open? If so, you don’t want to miss the 2016/2017 Roots Competitors meeting. Details below. When Tuesday, June 7th, 7:15am What We will discuss programming, schedule, athlete standards list, start date, commitment level, and more. Who Anyone interested in training for the 2017 CrossFit Open.    Read more

1 minute of hang squat cleans, 45 lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45 lb. dumbbells 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 45 lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars For the month of June we’re going to mix up how we do skill work at Roots. We’ve always included skill work each week that focused on addressing some of the higher skill movements in CrossFit or just what we saw as a weakness across the gym as a whole. These movements included but were not limited to muscle-ups/dips, toes-to-bar, handstand push-ups, chest-to-bar pull-ups, rope climbs, etc. Progress gym-wide was good but we felt like we were falling short on a couple of key foundations of CrossFit, namely consistency and measurable results. So, for this month we plan to try a...Read more

Please join us today in taking some time to stop and ponder the service, sacrifice, and commitment to those who enable us to enjoy all the freedoms that we have. This day is for those who gave the last full measure of devotion so that this nation of government of the people, for the people, and by the people could live on. Thank you to all who have served or are currently serving so that we may all enjoy a life in freedom!  Read more

Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Today is the annual Memorial Day Murph workout and potluck. We will host two heats of the workout followed by a potluck Paleo breakfast. Details of the day below. WHY MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. SIGN-UP Sign-up for a heat time...Read more