Backsquat 5-5-5-5-5thenHSPU ladderComplete 1-3 reps E:30OT:30 for 5 minutes. Handstand Push-up Work Since the first week in February the programming at Roots has incorporated some type of handstand push-up work once per week outside of the workout of the day but within the class hour.  The nature of this work has been a moderate number of reps (10-50 depending on the athlete) and an effort level dialed in to the athlete and their current ability level.  The type of handstand push-up has ranged from strict to kipping to deficit. The coaches think that all of this has been helping as evidence in athlete performances not only in the skill sessions but also in the workouts that have come up that have handstand push-ups.  Now, we want to hear from you. Do you think the consistent weekly practice of handstand push-ups has improved your abilities from when we began two months...Read more

“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 lbs) Last Chance for Spring Food Challenge There is 1 spot left in the spring fuel challenge so be sure to sign-up if you’d like to participate.  Sign-up here. If you’d like to have your body fat tested independent of participating in the challenge, a few spots remain for tomorrow’s mobile hydrostatic body fat testing (rescheduled from Tuesday due to snow).  The cost to individuals not participating in the challenge is $40 for a single test and $60 for a before and after test. DUNK TANK INFORMATION: The mobile hydrostatic body fat testing truck will be at Roots on Monday, April 8th and Tuesday, April 9th. This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the links below.  Sign up for – Thursday 4/11 What to expect: Bring a swimsuit...Read more

“Cameron” For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24 inch box25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20 pound ball50 Sit-ups15 foot Rope climb, 5 ascents Headed to Regionals A very special congratulations to our very own Cindy Arangua who qualified for the 2013 CrossFit Regionals in Salt Lake City, UT the weekend of May 31st through June 2nd. Over the course of five weeks Cindy posted top 50 scores in four of the five events in the South West region.  She was 23rd in the region in the clean and jerk toes to bar workout and 29th in the wallball, double under, muscle-up workout. Cindy has worked hard over the past six months to mold her fantastic engine with movement refinement and technique work. We are extremely proud of her and excited for the next two months as she preps for...Read more

Five rounds for time of:Run 400 meters185 pound Deadlift, 21 reps Spring Oly Meet Recap The Roots Spring Oly Meet was a great success!  Twenty two lifters from several gyms came out to compete for a prize package sponsored by Justin’s Nut Butter, Boulder Max Muscle, and CrossFit Roots. Roots weightlifters made a strong showing sweeping the podium in the womens division and taking 3rd in the mens division. On the women’s side, Molly molter took 1st in the womens with a strong 107 snatch/135 clean and jerk performance. Molly almost stuck a PR 142 clean and jerk. Great lifting!  Tracy Emmanuel took 2nd with 100/120. She is lifting very well.  Katie Walkden took 3rd with 78/95. She is lifting well and hoping to qualify for the Masters Pan-Am Games. In the men’s competition, Davis Hart took 3rd in the mens with a 142.5/205. A solid performance for the day! Expect big lifts in the future from Davis. In total, 15 Roots members competed this weekend: Chris Mears – Finally hit his...Read more

1 power snatch EMOTM for 20 minutes. Mobile Hydrostatic Body Fat Testing at Roots – Tomorrow and Tuesday! As part of the Get in the Zone spring food challenge, athletes go through a series of intake measurements including the mobile hydrostatic body fat testing truck.   There are 4 spots left in the spring fuel challenge so be sure to sign-up if you’d like to participate. Sign-up here. If you’d like to have your body fat tested independent of participating in the challenge, you can this Monday and Tuesday.  The cost to individuals not participating in the challenge is $40 for a single test and $60 for a before and after test. DUNK TANK INFORMATION: The mobile hydrostatic body fat testing truck will be at Roots on Monday, April 8th and Tuesday, April 9th. This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the...Read more