Nancy5 rounds for time of:400m run15 Overhead squat 95/65 This is part of your Yearly Benchmark Series.  Log your results. Before and After This is Boulder and it’s no secret that most Boulderites are pretty darn active.  Unless CrossFit is your sport of choice you’re probably at Roots to improve your overall heath, increase your performance in other areas of your life, or a combination of both.  Today we want to know, how is it going? Have you noticed any differences in other areas of your life that you attribute to your time with CrossFit?  How have things, sports, hobbies, etc. changed from before and after CrossFit?  Give us the good, the bad and of course, the funny!Read more

Front Squat3-3-3-3-3 This is part of the Yearly Benchmark Series.  Log your result. Oly Foundations Is Here! Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider these awesome lifts a weakness, then come work to be confident and consistent and have fun doing it! Who:  CrossFit Roots members only.  This is a prerequisite to attend Oly class.When:  August 11th, 13th, 18th, and 20th.  5:30pm – 6:30pmCost:  $100 If you have any questions please email [email protected]. Read more

Masters Event 33 rounds for time of:95-lb. ground-to-overheads, 10 reps200-yard shuttle sprint Slow Cooker Balsamic Chicken & Sausage I try and start the week off with something in the slow-cooker.  It makes life easier when you already have a ton of cooked protein in the fridge.  A quick google search for “Paleo crockpot” led me to this recipe and it did not disappoint. I adjusted a few things (only had 2 chicken breasts and 4 sausages and I rarely actually measure spices) but for the most part I kept it stock.  Serve it up over some spaghetti squash and you’re good to go.  I did throw in some steamed broccoli and cauliflower because we already had it on hand and the only way I can get that stuff down is covered in something else more delicious. Let me know what you think!Read more

5 rounds for time of:20 wall-ball shots, 20-lb. ball225-lb. deadlifts, 10 reps Yearly Benchmark Series Finale It’s hard to believe that 11 months ago we started our Yearly Benchmark Series.  August is our final month in the year long endeavor and we are excited to hear about your results.  As we said in the beginning, you can’t know that you’re getting better at something without being able to measure, observe, and repeat.  Hopefully you all have been keeping good notes in SugarWOD. Of the benchmarks, which have been your favorite?  least favorite?  Are there some you’d like to see in the future? Remember, it’s not over yet, so keep on logging this month and take good notes.  We’ll be asking you how things went when it’s all said and done.  Your feedback will be a major contributor to the 2015/2016 Yearly Benchmark Series.  Oh, you didn’t really think we were just...Read more

16min EMOTM:min 1 – runmin 2 – walking lungesmin 3 – run backwardsmin 4 – burpee broad jumps Record total distance covered. What’s Your Story? CrossFit aired this as a commercial during the CF Games and I thought it was a great representation of 99% of CrossFitters out there.  Sure, I love watching the Games and seeing what the elite level athletes are capable of but I never forget that the foundation of CrossFit are the “everyday people” like you and me.  We may not have aspirations to go to the Games but there is no denying that CrossFit has played a huge role in the people we are today and the people we strive to be tomorrow.  It affects our confidence, our body-image, our persistence, patience, drive, courage, etc.  And it all started on that first day when we decided to take the plunge and walk in those front doors. What’s your...Read more