Check out our very own Arch on the CrossFit mainsite! For time:100 ft Walking lunge50 Push-ups50 Double-unders25 Knees to elbows5 Rope climb, 15 ft50 Box jump, 24 inch box25 Overhead squats, 65 pounds25 L-pull-ups50 Sit-ups Dunk Tank Tests Today and Tomorrow The mobile hydrostatic body fat testing truck will be at Roots today and tomorrow (Tuesday and Wednesday). This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the links below.  Sign up for: Tuesday, May 14th, 6am to NoonWednesday, May 15th, Noon to 7pm What to expect: Bring a swimsuit and a towel.  Change in the privacy of our dressing room located inside the lab. Don’t eat anything 2 hours prior.  Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test....Read more

The DUNK TANK is back Tuesday and Wednesday of this week!  Sign-up here.   Tuesday, May 14th, 6am to Noon Wednesday, May 15th, Noon to 7pm Overhead Squat 5-5-5-5-5 Yampa Valley Beef Spring Cow Orders. Whole, 1/2, and 1/4 beef orders are back for spring!  See here for the details and read below for the full low down. WHAT: whole, half and quarter beef orders WHEN: Orders will be ready beginning in July and available through early fall PRICE: $3.99/lb Hanging Weight HOW TO ORDER: Sign Up on the clipboard at the front desk. Post questions to comments. Here are all the details straight from the folks at Yampa Valley Beef: Spring is finally here and we are looking forward to another great summer! Our mountain pastures will soon be green and that grass will put the finishing touches on our superior All Natural Grass Fed Beef! We appreciate your past purchases and want...Read more

Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps 1 Rep Max Shoulder Press Come log your one rep max shoulder press today and learn the punishing nature of this classic CrossFit workout. We’ve been doing a ton of handstand push-up work at the shop over the past three months.  We’re convinced it’s not only helping your Diane time, but it’s also secretly been increasing your shoulder press max. Come find out!Read more

“Klepto”4 rounds for time of:27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145 pounds Benchmark! You are selling yourself short if you don’t track your progress!  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance. The data can also be used as a pick me up.  Maybe you have a bad workout and leave the shop feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and...Read more

Five rounds for time of:7 Muscle-upsRun 400 meters Farewell Tracie And she’s off!  Be sure to give Tracie a big hug, smile, and high five this morning as she finishes up her last day of coaching at Roots. We’ll miss you T-Hulk!Read more