5 rounds for time of:20 wall-ball shots, 20-lb. ball to 10-ft. target75-lb. sumo deadlift high pulls, 20 reps20-inch box jumps, 20 reps75-lb. push presses, 20 repsRow 20 caloriesRest 1 minute Women’s Only Free Class and May On-Ramp Course Save the dates!   Hey Women of Boulder!    Have you heard of this thing called “CrossFit” but aren’t sure where to start or are feeling a little intimidated? Check out the Women’s Only Program at CrossFit Roots and begin your CrossFit journey with a welcoming and inclusive group of ladies!   FREE CLASS Join Coach Ali from the Women’s Only Program for a FREE class on Monday, May 4th at 10:30 am. You’ll learn about the methods of CrossFit and its role in your health and fitness. You’ll also get to try a short workout. No CrossFit or exercise experience is necessary. All ability levels welcome. Sign-up here.   ON-RAMP COURSE Ready to...Read more

Reminder! Endurance Class Free Intro on Wednesday at 12:30 pm! For existing and those new to CrossFit. Sign up here. Sumo Deadlift3-3-3-3-3 reps Announcing the First Ever Roots Golf Outing! Roots is excited to announce the first ever Roots Golf Outing at the Lake Valley Golf Club on 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 out to all registered players the third week of May.    REGISTER HERE.   Divisions RX: Standard 18 hole round of golf. Play own ball, keep score, as scores will be on the “Whiteboard” at the end. Suitable for people who have played a round...Read more

Annie50-40-30-20-10double underssit-upsAnnie is part of the yearly benchmark series.  Log your score! Benchmark Sunday! Annie is part of the Yearly Benchmark Series and our last benchmark for this month.   Come test your progress!Read more

Reminder! Classes at 7:30 and 8:15am this morning at the shop.  Roots Spring Oly Meet kicks off at 9:00am! Complete as many rounds as possible in 30 minutes of:800-meter run35-lb. dumbbell thrusters, 25 reps400-meter farmers carry, 35-lb. dumbbells Roots Hosts the Spring Olympic Weightlifting Meet Today. Here’s the schedule for the weekend! Group ClassesClasses will be held at 7:30 and 8:15 am and will be 45 minutes long.  Olympic Weightlifting MeetCome out to cheer on your fellow Roots athletes who are competing this weekend!7:15- 8:30 AM Registration/weigh-in (all flights)  8:45 – Athlete meeting9:00 – 10:30 Women’s set flight 1 (snatch and clean and jerk)10:30 – 11:30 Men’s set flight 2 (snatch and clean and jerk) 11:45 – 1:00 Women’s reordered flight 3 (snatch and clean and jerk) 1:00 – 3:00 Men’s reordered flight 4 (snatch and clean and jerk)3:00 – Awards Ceremony/Athlete Social/BeerRead more

Backsquat3-3-3-3-3This is a Yearly Benchmark Test! Log your scores! Zone Meal at The Cup! Check it out! Want to make a good breakfast decision while out and about or on the way to work?   At The Cup you can order the Roots-famous “Sausage Paleo” breakfast with half the avocado and GF toast to make a 3 block meal!   1.5 eggs and 1.5 oz sausage – 3 PRO Half avocado comes to 3 tbls – 3 FAT Options for CHO toast – eat 1.5 pieces for 3 blks CHO OR 1 piece toast (2blks)  and 1 cup strawberries (1blk) for 3 CHO Stay in the Zone even though you’re not at home!Read more