First weekend park workout of the spring/summer season!  We’ll see you at North Boulder Park (southwest corner)!In teams of three, AMRAP 15 minutes:P1: Sprint 200mP2: Sled run 100m (45/25)P3: RestOnly one partner can work at each station at a time.  Follow the leader rotation must be maintained throughout workout.  Olympic Weightlifting Foundations and Spring Endurance Session OLYMPIC WEIGHTLIFTING FOUNDATIONS Olympic Weightlifting Foundations Spring Session is here. Come learn the snatch and clean & jerk in an in-depth level with Oly coach Ryan. Whether you want to learn from the ground up or just need a refresher, this is your chance to heighten your proficiency of overhead lifting. Successful completion of this course will allow you to participate in group Oly classes at Roots. You must make at least 3 of the 4 days to complete the course. All skill levels and ages welcome. Come get your oly on! Register here(add...Read more

“Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups Announcing the Spring Food Challenge! Many of you have asked for it and here it comes – the 2013 spring Get in the Zone challenge.  Read below for a brief challenge overview and a list of important dates.  To learn all the details of challenge and decide whether or not you want to sign-up, attend one of two Information Sessions next week! Challenge Overview A 30 day, no frills, Zone-based challenge.  You’ve spent the last few food challenges working on eating quality food, now it’s time to focus on quantity.  If you’re looking for more drastic results then this challenge is for you!  The goal is to get back in touch with portion sizes and balancing protein, fat and carbs at all your meals to improve hormonal...Read more

Complete as many reps as possible in 7 minutes following the rep scheme below:135 pound Clean and jerk, 3 reps3 Toes-to-bar135 pound Clean and jerk, 6 reps6 Toes-to-bar135 pound Clean and jerk, 9 reps9 Toes-to-bar135 pound Clean and jerk, 12 reps12 Toes-to-bar135 pound Clean and jerk, 15 reps15 Toes-to-bar135 pound Clean and jerk, 18 reps18 Toes-to-bar…This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. For a full description of the workout, movement standards, and prescribed weights, click here. This is one of the most spectacular CrossFit videos I have ever seen.  Kudos to Sam Briggs and for living below parallel.   CrossFit Open Workout 13.4 Tonight is the fourth Thursday Night Throwdown!  Don’t forget to sign-up for a heat in MBO!  ALSO, please remember, there is no Open Shop on Sunday.  It has been...Read more

CrossFit Roots Shares Photos from the 2013 Open Thus Far.Read more

3 rounds for time: 500m row15 front squat (135/95)10 handstand push-ups Just before 13.3 went live from CrossFit Roots, Travis the MC brought out the Roots coaching staff for a little friendly male/female competition.  We are very lucky that Alliana had her phone ready to record the action.  Watch Zac and Ali go head to head in a max time handstand hold.  If you’re watching this at work, turn down the volume just a bit – the crowd was LOUD! CrossFit Roots Women’s Only Program On-Ramp Calling any and all women interested in beginning CrossFit in a female-only, supportive and encouraging environment. All ages and fitness levels welcome! What: Nine one-hour sessions structured to teach you the skills you need to succeed in the Women’s Only group classes. When: Thursday April 4th – Monday April 22nd. Mondays, Thursdays and Fridays at 10:30 am. Why: To get you in the best...Read more