EMOTM for 20 minutes:Odd: Row 200m all outEven: 2 deficit handstand push-ups or 2 weighted kipping pull-ups XEndurance at Roots on Tuesday The nutritional needs of our athletes at Roots vary widely. Many of our athletes spend the weekend charging hard on trails on their bikes or on foot. Some come into Open Shop and log a few hours of training.  Learning how to fuel your body properly is part of the journey to becoming a better athlete.  On Tuesday, Zach Utley of XEndurance will be at Roots from 4-6pm to sample product and discuss the science behind sports recovery. Please feel free to swing by the shop and test out the product. We’d love to hear your feedback to see if it’s something you’d like to see on the shelves at Roots. Read more

45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds) Three Important Ab Exercises In May of 2003, Coach Glassman wrote the article 3 Important Ab Exercises. As CrossFit has developed folks have been wowed by heavy lifts, crazy workouts, and lots of volume. But as Coach Glassman highlights in this article – foundational to dominance in all of these areas is midline stabilization. And of the abdominal exercises available, he cites L-sits, GHD sit-ups, and hollow rocks as the most instrumental movements to improve midline stabilization.  “We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises. Our justification for this contention lies in our view that the dominant role of the abdominals is midline stabiliza- tion not trunk flexion. Though trunk flexion is certainly important, midline stabilization is more important both to everyday...Read more

For time: 100 wall-ball shots, 30-lb. ball  Ryan and Jonathan at the Longs Peak Scottish-Irish Highland Festival Get out your skirts, or kilts, gentlemen – Ryan and Jonathan throw down in Estes Park this weekend in the Scottish Athletics event at the Highland Festival! Come watch them compete in hammer throws, putting the stone, and caber throwing events. This is a great festival with many events, performances, and activities for the entire family! JoustingAthleticsDogs of the British IslesPipe BandsIrish DanceHighland DanceFolk MusicHighlander 5K+ Race Details and Event Information Here: Longs Peak Scottish-Irish Highland Festival Ryan and Jonathan compete on Sunday!Read more

5 rounds for time of:10 chest-to-bar pull-ups20 air squatsRun 400 meters Special Opportunity. Many of you know them from group classes and some of you know of Suerte Tequila and its presence at many Roots events. Our very own Lance and Yasmeen are the masterminds behind Suerte and those dynamite drinks that make their way to Roots events! And they have let us know that have partnered with Militia Snowboards of Breckenridge to co-brand a board for the 2015/16 ski season. They’re working with Anthem Branding (who does all those dope t-shirts at Roots) for the design work. Small world.  And, as a very special offer to Roots members, they have offered the custom board at cost to any interested Roots member for $200. If interested, you can view the board, select a size, and make a purchase HERE. All orders are due by Friday.  Thanks Lance and Yasmeen!Read more

Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls, 10 reps 10 burpees, jumping over the barbell The Last Cool Cruel Summer of 2015! The last Cool Cruel Summer Series of 2015 is NEXT THURSDAY, September 17th from 4-6:30pm. Remember, classes during Thursday the morning and afternoon will run as usual and be doing the posted workout for the day. The Cool Cruel Summer work for the evening is listed below and inspired by Squatember! If you plan to participate in the evening workout, please remember to sign-up on MBO.  You will sign-up for your heat when you arrive.  Heats will run 4-6:30pm. If you’re newer to Roots or want a refresher on all things Cool Cruel Summer – check out this post! FoodThe FATE Brewing truck is coming! No need to sign-up for dinner in advance. Barbecue will be on hand ready to...Read more