Every five minutes for 6 rounds:Sprint 200 meters, for timeRun 400 meters Sprint, Then Run Today’s workout goes like this… 1. Sprint 200 meters, all out, as fast as you can go, for time2. Run, jog, move through 400 meters immediately after the 200 meters3. Start a new 600 meter effort every 5:00 minutes Athletes can use their 400 meter as they choose.  You can run it as a quickish pace, which would give you more pure rest time before the next 5:00 round starts, or you can jog it out and have less time until your next round.  It’s up to you!  Read more

3 rounds for time: 25 push ups15 power snatch (95/65)400m run Welcome Home Nicole! Nicole has spent the last three weeks in Santa Cruz, California, the birthplace of CrossFit, working with the the Media Team to keep us all up to date on what is happening at the CrossFit Games Regional Competitions around the world. She has proven to be a natural! If you haven’t been keeping up, check out an episode of the Update Show on YouTube or the CrossFit Games site. While it has been fun watching her on the weekends, we’re excited to have her back in Boulder and on the schedule starting this week.  Welcome home Nicole!  Read more

2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:315 pound Deadlift30″ Box jump  Read more

CrossFit Regional Event 4 at Roots.Read more

20 double-unders8 muscle-ups40 double-unders6 muscle-ups60 double-unders4 muscle-ups80 double-unders2 muscle-ups100 double-unders(retest from Feb 2nd) Going Back to Cali… We write to you with some sad news! Our beloved Zac Pine has decided to move back to Santa Cruz, California where he and his wife Heather’s families both live. This is a great thing for their family as they will have grandma support as they take on life with two young kids. It is less great for us as we lose a dear coach and friend! Zac, we wish you and Heather all the best and thank you for all that you have contributed to Roots over the years. Zac heads out July 15th. Be sure to give him a hug or high five before then! And a note from Zac: To all the Roots crew! I was driving to work this morning and I already had that feeling of missing Boulder,...Read more