Chelsea Every minute on the minute for 30 minutes perform:5 pull-ups10 push-ups15 squats  If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes. Shane is Coming Home and Meals! After four long weeks in the hospital, Shane is scheduled to be discharged tomorrow and come home to Boulder! Many of you have asked if and how you can help. We have organized a meal sign-up for him which will make his road to recovery paved with less stress around meal prep.  You can sign-up for a meal here on the Food Tidings website.  Thank you for your continued support and positive thoughts. Read more

Pike 5 rounds for time of:75-lb. thrusters, 20 reps10 strict ring dips20 push-ups10 strict handstand push-ups50-meter bear crawl Katie Powell Comes to Roots! In the wake of Shane’s accident and his road to recovery, we knew we would be short staffed this fall, so we scoured the universe looking to bring in a few of the best CrossFit trainers we know. And, we couldn’t be more excited to welcome Katie Powell and EvaClaire Synkowski to the Roots team this fall! Both women are seasoned CrossFitters, experienced coaches, and work on the CrossFit Headquarters Seminar Staff.  Katie arrives Tuesday and you’ll see her on the class schedule next week! Eva Claire joins us in early October. Katie comes to us from CrossFit JAX in Jacksonville, Florida. Please help us welcome her to Roots! Katie Powell How many years have you been CrossFitting?I have been CrossFitting for six years – since October 2009 Where were...Read more

Complete as many rounds as possible in 10 minutes of:10 box jumps, 40-inch box20 one-legged squats, alternating The Women’s Only Program Turns 3! Last month, the Women’s Only Program turned 3! It’s hard to believe how quickly time has passed since we started with just a handful of ladies new to CrossFit three years ago. The program has morphed over the years into a group of nearly 20 strong and supportive women!  Thank you all for your continued support, enthusiasm and dedication to this special program. We wouldn’t be where we are today without you. To many more years! This month, we will be offering a FREE Women’s Only Class on Monday, September 21st at 10:30 am. This is a perfect opportunity to try CrossFit and learn about our Women’s Only program. We will also talk about CrossFit and why it’s important in women’s health. No CrossFit or exercise experience is necessary! Sign-up is available HERE.  ...Read more

Deadlift 10-5-3-1-1-1-3-5-10 reps Squatember is HERE. Yesterday we announced some fairly big news – that the entire month of September is (air) Squatember. You can read all about it here.  Squatember will consist of a few things. First, we will do the air squat in 1-2 workouts each week. In addition, we will do some for of the air squat in warm-ups each day. Finally, we’ll also post articles on this beautiful movement that informs us so much of a person’s ability to move and control their own body.  Today’s article is the original squat article written by Greg Glassman himself – Squat Clinic from December of 2002.  “The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.” This article highlights the points of performance one should strive for in their...Read more

Hortman Complete as many rounds as possible in 45 minutes of:Run 800 meters80 squats8 muscle-ups Squatember  The Benchmark Series comes to an end this month. Never fear, it’s coming back in October and we’ll release the new workouts and structure next week. But it’s not as if we’d leave you hanging for the month of September!… We are pleased to present – (air) SQUATEMBER! Last week the gym did The Chief which included many air squats. I was at the gym over the span of five different group class hours. As I scanned each class and looked at the quality of the air squats in front of me I was pissed, frustrated, and confused. Why the hell were my athletes’ squats (veteran and newbie) poor? How could this be?! I can walk into the gym on a heavy back squat day and see gold medal depth everywhere. I can coach...Read more