21-18-15-12-9-6-3 reps for time of: Triple-unders GHD sit-ups 185-lb. deadlifts Check out the video below for some great tips on how to get triple unders in today’s workout. As the school year comes to a close, weekly Erg WODs will come off the schedule beginning June 8th through to the start of the next school year. Have a great summer Lauren and we’ll see you in September!  Read more

“Tommy V”  For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents  Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.  The next phase of the 2016 CrossFit Games kicks off this weekend with the start of the Regional Qualifier. Over the course of three consecutive weekends, top athletes from around the world will compete in 8 different regional competitions to earn one of a few coveted spots to the 2016 CrossFit Games in July. And, our very own Camille LeBlanc-Bazinet is ready to take the competition floor this coming weekend in Dallas. If you see Cam at the shop this week, be sure to tell her good luck and give her...Read more

CrossFit Games Open 11.1/14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg  11.1 became 14.1, which has now become part of the 2016 CrossFit Roots Benchmark Series. Back for the third time in this year’s series, today you have the opportunity to retest a workout that we completed on February 11th and November 14th. Because this is the third time athletes will go after this workout, we want to talk pacing. For individuals who are proficient in double-unders and power snatches, it’s not uncommon to see them go out in Round 1 in just under 1:00. For those who utilize a scaled double under option, it’s not uncommon to see Round 1 times...Read more

Classes this weekend are offered at both the shop and North Boulder Park.   Meet us at the South-West corner of the park.  Sign-up as usual. Shop Workout 4 4-minute rounds of: 15 wall ball shots, 20-lb. ball to 12-foot target 30 medicine ball cleans, 20-lb. ball Row for max calories Rest 3 minutes between rounds. Park Workout 4 rounds as a team: 15 kb swings (24/16) 25m sled drag shuttle (90/60) Happy Mother’s Day fit mamas!  We hope you spend it with those you love.Read more

Classes this weekend are offered at both the shop and North Boulder Park.   Meet us at the South-West corner of the park.  Sign-up as usual. Shop Workout Press  3-3-3-3-3-3-3 Park Workout Sprints 10 x 100m  In case you missed it in the May Newsletter, this year we’ll be celebrating Roots’ 7th year Anniversary on August 21st at the Boulder Reservoir again!  Stay tuned for more details but for now you can plan on games, food and drink, and good company! Checkout pictures of last years Anniversary.  Read more