3 rounds for time:12 ring dips14 dumbbell step ups Ring Dip Tip Proper range of motion for the ring dip means that the shoulders dip below the elbows and that your hips move the same distance as your shoulders. It’s easy to just drop your chest and do upright crunches. Those aren’t real dips and don’t transfer to the development/improvement of those muscle ups. So drop those hips as you drop your shoulders!  Read more

3 rounds for time: 40 double-unders30 abmat sit-ups20 dumbbell thrusters (35/25)10 pull-ups Tough Mudder The Tough Mudder is this weekend in Avon, Colorado.  Many folks at Roots are headed up to do the challenge or cheer on a friend.  Are you signed up?  Is it your first time, third time?  Post to comments.Read more

10 x 2:00 minute intervals of:Run 200m3 front squats Run and Squat in Perfect Harmony. Some folks love to squat, while others would gladly run.  This workout combines both.  Which part are you looking forward to?  Which part do you dread?  How will you push yourself through the part you don’t like?  How will you excel at the part you do like? Post to comments.Read more

CrossFit Roots kicks off the second CrossFit Kids session.Read more

21-15-9wall ball (20/14)burpee pull-ups Back to the Start Thanks to Fraser for sharing this video.  Paleo, primal, warrior, non-processed, and the many varieties of a more natural diet have led many folks at the shop to change their purchasing habits.  From buying whole grass-fed/grass-finished cows to joining farm shares folks at Roots are certainly going back to the roots. What are some of the ways you’ve gone “back to the start” in the foods you eat and purchase.  Post to comments.Read more