Helton3 rounds for time of:Run 800 meters50-lb. dumbbell squat clean, 30 reps30 burpees Meet Your Team! – Women Yesterday we introduced you to your 2014 CrossFit Regionals team on the men’s side.  Today, we introduce you to the women (all Moms) of your team. ABBY KNOWLESAbby came to Roots in the summer of 2012 from CrossFit Conjugate in Cincinnati, although the coaches got to know her over a few years as she and her husband Drew visited Colorado frequently.  She found CrossFit in 2008 and her gymnastics background helped her off to a great start.  In 2011 she took a break from CrossFit to have their beautiful little girl, Dyer, now 3.  She quickly got back at it and in 2012, finished 9th overall at the Central East Regional.  At 5’2″ and 132 pounds don’t let her small figure fool you – she comes to play.  Abby’s determination through a shoulder injury...Read more

Bios on the 2014 CrossFit Regionals team from CrossFit Roots.Read more

CrossFit Roots will be closed today in observance of Memorial Day. Memorial Day A number of members at Roots served in the armed forces.  Thank you for your service.Read more

“Murph” For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Murph Meet at the shop at 9am to warm-up and do the workout Murph. Please bring a breakfast item to share for the potluck breakfast afterward.Read more

Team Event 7500m row and 125 double-unders (each partner)50 deadlifts, partner holds deadlift (275/185)50 toes-to-bar, partner hangs Memorial Day Murph is Tomorrow Reminder, tomorrow is Memorial Day Murph.  Please join us as we honor our fallen heroes in the spirit of Memorial Day. The workout starts at 9:00am.  The coaches will take everyone through a warm-up, help everyone get squared away on scaling options, and kick off the workout at 9:30am. We will have ample scaling options, including the possibility to do the workout as a team, so please be sure to come join in the event! Afterward we will host a potluck breakfast.  Please bring an item to share. Questions?  Post to comments.  Read more