Deadlift 5-5-5-5-5 reps Fly the Flag!  Spring Apparel is IN. The new Colorado-inspired apparel is IN.  If you pre-ordered a tank, tee, or hoodie, it is available for pick-up at the shop. Fly the flag!Read more

Summer Programs Info Night and Free Class at Roots is Wednesday, May 14th at 6:30pm!Click here for details. 5 rounds for time of:135-lb. barbell overhead walking lunges, 25 feet15 knees-to-elbows Summer Class Schedule! We had an INCREDIBLE response rate to the Summer Class Schedule Survey.  Thank you to all the Roots members who took the time to give us your feedback. Because of your feedback, we think the class schedule is going to be killer!  The new schedule starts Monday, May 12th.  The new Kids time slot does not start until June 2nd. We heard: 1. You want another 5pm class WOD option on Mondays 2. You wanted a 6am class option 3. You really, really wanted us to go back to an 11:30/12:30 schedule midday 4. You wanted a 5pm class WOD option on Fridays 5. You wanted a 7, 8, 9AM class schedule but NOT a 4:30/5:30/6:30PM class...Read more

Masters Qualifier Event 3 Three rounds for time of:50-calorie row15 handstand push-ups50 double-unders May Free Class and Summer Programs Info Night Have a friend that is interested in CrossFit?  Want you or your child to learn about the CrossFit Kids summer program?  Have a teen that’s getting ready for a fall high school sport?  Then come check out the May Free Class and Summer Programs Info Night at Roots! When: Wednesday, May 14th at 6:30pm We’ll introduce everyone to an age-appropriate workout, talk through the method of CrossFit, give a quick overview of each of the following programs, and open registration: Women’s Only ProgramCrossFit Kids (morning time slot that coincides with Women’s Only and the morning group class)CrossFit TeensCrossFit Teens Summer Strength and Conditioning Camp Sign-up here.  Please bring your child or teen to the info session if possible.  We’ll have a separate workout for them to try! For questions about...Read more

3 rounds of:30 double unders 15 push-ups – rest 1 minute – 3 rounds:25 double unders 12 pull-ups – rest 1 minute – 3 rounds 20 double unders9 handstand push-ups The Questionable Link Between Saturated Fat and Heart Disease My parents are visiting from out of town.  While walking the dogs together, my Mom talked about a friend who she was helping to make the switch to Paleo.  Her friend was pre-diabetic, had cholesterol values that were not ideal, and was overweight.  We talked about how she could move her breakfast to eggs and bacon.  My Dad pipped in, “well not the bacon, that’s a lot of saturated fat.” As a nation, we have been completely brainwashed.  Fat is bad.  Animal fat is worse.  Eat six servings of whole grains each day.  Eat many small meals throughout the day.  Don’t eat a lot of salt.  I could go on… We’ve...Read more

For time:100 pull-ups100 wall-ball shots, 20lb. to 10-foot target Masters Qualifier Event 4 The 2014 Masters Qualifiers ended last week and five Roots athletes did the four events (sometimes twice) over a period of 5 days. On the women’s side Hillary turned in an 11:47 and on the men’s side Ben clocked in at 10:18. In addition, some of the Masters numbers were modified depending on the age group.  See below. Masters Qualifier Event 4 Standards MEN 40-44, 45-49 and 50-54100 pull-ups100 wall-ball shots, 20 lb. to 10-foot target MEN 55-5975 pull-ups100 wall-ball shots, 14 lb. to 10-foot target MEN 60+50 pull-ups100 wall-ball shots, 14 lb. to 10-foot target WOMEN 40-44, 45-49 and 50-54100 pull-ups100 wall-ball shots, 14 lb. to 9-foot target WOMEN 55-5975 pull-ups100 wall-ball shots, 10 lb. to 9-foot target WOMEN 60+50 pull-ups100 wall-ball shots, 10 lb. to 9-foot target    Read more