7 sets of:2 front squats1 push jerk Thursday Track Workouts! Hey Roots, the Thursday Track Workouts have shifted to an evening time slot with the new fall schedule! Here are the updates:  Where?  Centennial Middle School track, by the tennis courts. When?  Thursdays, 5:30-6:30pm. Who?  All regular group memberships include the Track WOD (unlimited and 3x/week). Why?  Whether you’re a seasoned veteran or a newbie to running there is something for everyone.  We go over dynamic drills, running technique, pacing strategies, and much more.  Scaling is provided for all skill levels just like our group WODs.  Our goal is to change your approach and opinion on running. Plus, get a killer workout! How do I sign-up?  Sign-up in MBO just like you do for group WODs. PLEASE NOTE: There will NOT be a track workout this week (Thursday, September 17th) as it is the last Cool Cruel Summer event at the shop...Read more

Four rounds for time of:Run 400 meters50 Squats Competitor Program Meeting The 2015/16 Competitor Program kicks off at Roots in a few short weeks! Read below for details on the structure of the program and information on the interest meeting.  The goal of the Competitor Program is to prepare individuals for the 2016 CrossFit Open competition and set them up to be contenders to earn a spot to Regionals as individuals or a team. The program will meet five days a week and there is no additional cost for the program. To participate in the program athletes will need to posses a variety of specified skills, benchmarks, and capacities as well as be able to make every training session each week.  Meeting Times: M, T, W, F from 7:30-9:30am, Saturdays from 8:00am – 10:30amFull weekly attendance is required to participate in the program.   If you are interested in the Competitor Program...Read more

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