For time:Run 1K30 handstand push-upsRow 1K Etiquette Monday. A friendly reminder to everyone – please remember not to break down your equipment until everyone has finished the workout.   At Roots, no one breaks down their equipment until everyone has finished the workout.  This is a common courtesy that you too will one day benefit from as everyone is last in the workout someday.  You can cheer on others, grab a foam roller, or just sit and enjoy the down time, but don’t touch your equipment.  On occasion, when the class timeline is tight, the coach may tell everyone who is done that they can go ahead and break it down before everyone is done.  But this is the exception.   Help other athletes by reminding them of this when you see it happen. And if you need a friendly reminder about all of the Roots shop etiquette, click here.Read more

This weekend’s workouts are at the Centennial Middle School Track.Classe at 9:30am today! 400m walking lunge. How Many Lunges? That’s not a typo…Read more

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