Shoulder Press3-3-3-3-3thenFor time:21-15-9wallball (20/14)medicine-ball clean Mark Sisson is Coming to Boulder! – and Roots Will be There! We are pleased to announce that Whole Foods Market on Pearl Street will host Mark Sisson, of Mark’s Daily Apple, for a book-signing and tasting party on Friday, June 19th from 11-2. AND we at CrossFit Roots couldn’t be more thrilled to be part of this event! Read on for all the details, we hope you can come! Mark Sisson, a well-known pioneer and staple in the Paleo community, has written hundreds of insightful blog articles on the science behind Paleo and health. He’s also the founder of Primal Kitchen which is what brings him to Boulder as he launches his new Mayo made with avocado oil.  The day will kick-off with an Intro to CrossFit class at 10:30AM led by the coaching staff at CrossFit Roots, the world’s only CrossFit Affiliate with 5 Level-3...Read more

Olympic weightlifting total:Snatch 1-1-1 repsClean and jerk 1-1-1 reps The Olympic Weightlifting Total! Your Olympic Weightlifting Total is the sum of your clean and jerk and your snatch. Come test your Oly Total today and compare it to the National Championship qualifying totals by weight class!Read more

NateAs many rounds as possible in 20 minutes:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Nate Watch local and former Games athlete Michelle Kinney take on the workout Nate WAAAAAY back in 2011. It’s pretty neat to see the evolution of an athlete and a sport. This video shows both as Michelle does strict handstand push-ups for the workout and does her muscle-ups half strict! Michelle took the 2015 year off but will be back next year!Read more

Isabel30 reps for time of:Snatch (135/95)Isabel is part of the Yearly Benchmark Series. Log your score! Register for the Golf Event by Tuesday! We’ve heard a lot of chatter about the golf event on the shop floor. Make sure to register today so you don’t miss out on the fun! Remember, this event is open to non-members so bring a friend and hit the green! The outing will take place at the Lake Valley Golf Club next Friday, June 12th, at 1:00pm! Join us for a day of golf, Roots athletes, food, drink, and taking the competitive spirit from the shop floor to the green. This outing is open to Roots members, their families, and friends.   Tee times will start at 1pm and will run every 10 minutes. Tee time sign-ups will be sent after registering for the event.    REGISTER HERE! (spaces limited)   Divisions RX: Standard 18 hole round of golf. Play own ball, keep...Read more

One space remaining in the pull-up clinic tonight at 6pm. Click here to register. Capoot For time:100 push-upsRun 800 meters75 push-upsRun 1,200 meters50 push-upsRun 1,600 meters25 push-upsRun 2,000 meters Half Ass Effort Yields Half Ass Results You’ve heard the phrase that “half assed effort yields half assed results” and the saying couldn’t be more true in CrossFit; however, many athletes think this refers to total reps and intensity, and overlook the reference to form and range of motion.  Today’s WOD includes lots of push-ups, like a lot of push-ups. Push-ups are a perfect example of learning to balance form and range of motion with intensity. Let’s start with a quick review of the push-up.  A push-up begins with the body in a plank position with the elbows fully locked out. To perform the push-up, the athlete leans the chest forward while drawing the elbows backward and alongside the body until the chest...Read more