15-12-9 reps for time: 135 pound barbell thrusters 45 pound weighted pull-ups Farewell to a Dear Friend and Coach As many of you have caught word of over the past few weeks, our very own coach Tracie Holcomb is leaving us on May 10th.  Off to take on an exciting new adventure, she and her family have decided to move to Durango. While it saddens me so greatly to think of her leaving the floor at Roots and our community, I also know that the sadness of her departure is far outweighed by the incredible, positive, and life changing influences she has had on all of us at Roots over the past five years. The coaching staff is a better crew of individuals because of her.  We’ll miss the shenanigans in the office, the cut throat attitude that challenged you to be better, and the caring friend we all love....Read more

10 Rounds for time: 15 Deadlift (135/95)15 Push Ups Posterior Chain Can you feel it?Read more

“Nancy”5 rounds for time of:400 meter run15 Overhead squats (95 lbs/65)  A Classic Benchmark. Nancy is a classic benchmark workout. The goal of benchmark workouts is to bring measurable, observable, and repeatable results to the CrossFit program. With a constantly varied program it’s easy to see why the black box concept of CrossFit could leave folks questioning “is this really making me fitter?” Benchmark workouts are just one of many ways to test and track your fitness to gauge improvement. Did you PR your Nancy time today? You’ll only know if you track your workouts!Read more

3 rounds: 100ft walking lunge50 air squats25 back extensions Back Extensions. Today we’re doing back extensions – in the workout! Back extensions are another exercise you can employ on the GHD during your weekly work before and after class.  It’s more slow and controlled compared to the other movements done on the GHD. We’ll walk through the movement toady in class but be sure to start throwing it in the mix! Check out last week’s description of how we expect athletes to utilize the GHD as part of their weekly time at Roots.  And stay tuned for a walk through on the back extension if you don’t make it in to class today!Read more

Tracie describes Bob Africa's success with CrossFit Endurance.Read more