Shane Update: Shane remains in stable condition in the ICU. His family arrived yesterday. See yesterday’s post if you have not yet heard about Shane’s accident. 1 mile run50 walking lunges40 kb swings30 burpees1 mile run Summer Olympic Weightlifting Meet and Mile Sandwich  Welcome lifters to the 2015 Summer Olympic Weightlifting Meet! Please see below for information for lifters, spectators, and group class goers! Meet starts at 9:15am! Spectators are welcome! Saturday classes will be held at 7:30 and 8:15am at the shop! Sunday classes will happen at regularly scheduled times. Roots Summer Oly Meet Schedule 7:30- 8:45 AM Registration/weigh-in (all flights)   9:15 – 10:40 Set flight 1 (Snatch and Clean&Jerk) 10:45 – 11:55  Set flight 2 (Snatch and Clean&Jerk) 12:10 – 1:10 Re-ordered flight 3 (Snatch and Clean&Jerk) 1:25 – 3:30 Re-ordered flight 4 (Snatch and Clean&Jerk) 3:45 – Athlete social/awards/beerRead more

Heavy DT5 rounds for time of:12 deadlifts9 hang power cleans6 push jerksMen use 205 lb., women use 145 lb. Shane Many of you heard, and we wanted to inform everyone at Roots, that Shane was in a serious hit-and-run accident today on his motorcycle. He is in stable condition and expected to recover fully from the accident, although it is going to take some time. Many of you have already asked what can be done to help. At this point, please send positive thoughts and we’ll keep everyone updated. When the time comes, we will help organize support as we know they will need and appreciate it.  We will continue to keep everyone updated on Shane’s recovery on the blog and during classes.  Weekend Schedule – Olympic Weightlifting Meet and Classes Don’t forget about the athletes Attacking Heavy Weights Fearlessly this weekend! The Roots Summer Oly Meet starts at 9:15am on Saturday morning –...Read more

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