Five rounds for time of:205 pound Power clean, 3 reps10 Burpee pull-ups 3-2-1-Paleo/Zone! Today is the first day of the 2013 Spring Zone Challenge.  Over the past two weeks athletes have prepped for this challenge and learned the ins and outs of the Zone weighed and measured approach to kick them off in a great direction. I remember the first time I did a Zone challenge.  Back in 2007 I learned about the Zone through CrossFit and wanted nothing more than to better my performance.  Eric sent me the CrossFit Journal article that gave individuals all the basic info needed to get started and pointed me to the Nicole Carroll article titled Off the Crack (this is one of the most notable CrossFit Journal articles and all CrossFitters should read it!).  For three weeks, I lived perfectly in the Zone (someone had told me to do it for 3 weeks, you...Read more

Saturday at the Park!  Don’t forget!  It’s the April edition of Park WOD Saturday.  See you at the south west corner of North Boulder Park for class! Four rounds for time of:Run 400 meters50 Squats Can You Keep Up With Zac 2008? Did you know that our very own coach Zac Pine was born and raised in Santa Cruz, California?  Not only that, he got his introduction to CrossFit from Greg Glassman himself.  After working out at CrossFit Santa Cruz for a short time, he began coaching under Glassman and Annie Sakamoto and the rest is, well, history! Zac is a wealth of knowledge.  If you pan through the CrossFit mainsite prior to 2009 when he moved to Denver, Colorado you can see him in many pictures and videos. In addition to the one posted, here’s a few of our favorite Zac videos! Nicole and Zac go for The Total...Read more

AMRAP 12 minutes: 40′ DB walking lunge (45/30)7 burpees40′ DB walking lunge (45/30)14 GHD sit-ups Travel Season! Travel season is upon us – warm weather, summer time, vacations, weddings, and visiting family.  While many of us have gotten really good at tracking down the CrossFit nearest to the places we visit (which warms our hearts!), it’s also good to keep in mind the many workouts that are available to you at a hotel gym, big box gym, or the great outdoors. CrossFit Delray Beach has a great Travel WODs page that any traveler should bookmark on their phone.  The page lists 100 workouts to get you started.  Many folks fall victim to looking through every workout and trying to pick the one that looks the “most extreme.”  But remember, it’s the simplistic and “easy” looking ones that always pack the most punch. Travel WODs Our suggestion – start with #1...Read more

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