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

“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