This weekend’s workouts are at the Centennial Middle School Track.Classes at 8:30 and 9:30am! 100 burpees for time. 100. You know what one burpee feels like, come see what 100 in a row feels like!  This is a classic CrossFit benchmark test and while not part of the Yearly Benchmark Series, it’s a GREAT workout to get a time. Meet at the Centennial Middle School track for a hair-raising workout sure to deplete your glycogen stores. Centennial Middle School2205 Norwood AveBoulder, CO 80304 Read more

2 rounds for time:Row 30 calories20 burpees over the rower10 squat snatch (155/105) Walker – Ambassador of Kwan.  We wanted to let you know about some exciting news for Walker. Walker recently took a job with Wasserman Media Group, a sports marketing firm, and will no longer be coaching at Roots. While we’re not losing him from Boulder thankfully, we are sad to let you know that he will no longer be coaching at Roots. This is a great opportunity for Walker as it will allow him to pursue his interests in business and sports marketing.  Walker, from all of the coaches and athletes at Roots, we wish you the best of luck in your new adventure and career! Walker will finish out coaching classes today and will join the CrossFit Endurance crew for a workout.  If you see him, be sure to give him a high five before he heads...Read more

Overhead Squat5-5-3-3-3-1-1-1-1-1 Heavy Days, Scaling, and Your Fitness Everybody loves a sexy metcon.  It’s true.  The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder.  But what about the sexy strength day? Many times we see athletes pack intensity and determination into a metcon but they come up short in transferring the same effort level into a heavy lift.  We’ve posted many times in the past on the reasons why it’s important to go heavy on your heavy days.  Here’s another reason.  It’s affects your scaled effort in the metcon. Take athlete X.  They walk into max effort clean & jerk Monday.  Seven singles to get to a heavy one rep.  They see today as an easy day and contemplate going for a run this evening to “get in a real workout” while they day...Read more

Complete as many rounds as possible in 20 minutes of:Run 400 meters7 muscle-ups One Week In We are one week into the Spring Food Challenge and folks are literally in The Zone. Measuring cups and food scales are getting tons of work, dog eared block charts litter kitchen counters everywhere. Keep putting in the work everyone, the results will come. How are you feeling on the challenge so far? Post to comments.Read more

5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting 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! *This course is a prerequisite to attending the Olympic Weightlifting group classes. This course is limited to CrossFit Roots members only. START DATE: April 20thWHEN: Monday and Thursday for two weeks, 5:30-6:30pmCOST: $100 SIGN-UP HERE.Read more