Backsquat (week 11)Handstand walk 90 yards for time. Sanitas Happy Hour and Endurance Fall Session Reminder!  Today is the Sanitas Happy Hour.  Meet at the trailhead at 5:00pm.  Read all the details about this hike/run/walk social and happy hour to follow.  You don’t want to miss out! AND…don’t forget about the fall session of the CrossFit Roots Endurance Team. This fall session the team sets their sights on training for the Boulder Marathon, Half Marathon, and 5-mile run on October 21st.  These awesome events are in our own backyard! While others are spending hours upon hours logging long-slow-distance miles to complete this event, the Roots Endurance Team is using CrossFit and CrossFit Endurance training methods in preparation for crushing these events. Ask anyone that has completed the program and they will tell you that the results speak for themselves. The last CFE session of the year starts August 15 before...Read more

Open Shop.10:30-12:30.Open to members only. Sign-up on MBO. Reminders! * Sanitas Hill Climb and Happy Hour is TOMORROW (Monday).  Details here.  Don’t miss out on this fun social event. * Endurance Fall Session sign-up is open now.  Details here.  * Fall schedule kicks off August 20th!  Be sure to look over MBO carefully for new class times.  Full schedule posted this week.Read more

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar Three Year Anniversary Party Evite. The 3-year Anniversary Party and Member Appreciation Picnic EVITE went out this past week.  Please be sure to RSVP!  We hope you can come.Read more

Deadlift (Week 10)then, 5 minute AMRAP:5KB swing5 push-ups10 KB10 push-up…add 5 reps to each round for the five minutes. Endurance Happy Hour is Monday! Don’t forget!  The first inaugural CrossFit Roots Endurance Team happy hour is MONDAY!  This event is open to all Roots members and will be a great evening event. Check out the details here. Who plans to attend?  Post to comments.Read more

3 four minute rounds of:row :30 seconds / rest :30 secondsrest exactly four minutes between rounds Helicopters Athletes are like helicopters, tons of flying time and very little maintenance.   CrossFit, hiking, biking, running, paddle boarding, water skiing, skiing, snowboarding – we do it ALL!  But for every hour of activity do you work through a corresponding amount of maintenance and mobility? How much maintenance per day is the bare minimum?  What three mobility exercises are your go to?  Do you do maintenance everyday or wish you made more time for it?  Have you solved a movement deficiency or injury with mobility and maintenance work?  Post to comments.Read more