18-15-12-9-6-3C-2-B pull-upsoverhead plate lunge Class Schedule Updates and Reminders A number of classes have shifted or been added in the past week.  Check it out! CLASS ADDITIONS/CHANGES: Mondays at 6am added to the schedule WOD 1.0 added to Mondays at 5:00pm AND WOD 1.0 moved from 5:00pm on Tuesdays to 5:30pm CF Oly moved from Tuesday at 7am to Friday at 7am Friday 6:30am Strength moved to Friday at 6:00am EVENTS & NOTABLES: All group classes moved to North Boulder Park on June 30th to test out the 6 new pull sleds Summer Olympic Weightlifting Meet Saturday, July 21st at 10am October 6-12, 2012: Annual week-long shop closure      Read more

21-15-9push jerk (115/85)burpees Download Your Lift Sheets We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months.  The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in.  Otherwise, each time you come to the shop it will be a crap shoot. Download one of the following worksheets, enter your numbers, and bring to class each day for the next 12 weeks. Lift Percentage Sheet for Mac Lift Percentage Sheet for PC You should know and be able to instantly recall your 1 rep max in each of the basic lifts – just like you know your birthdate!Read more

CrossFit Roots describes the links to the 2012 June Newsletter.Read more

NEW TEES!  ORDER BY THURSDAY.  CLICK HERE FOR DETAILS. AMRAP 10 minutes:15 OHS20 GHD sit-ups Midline, What Midline? Today’s workout pairs overhead squats and GHD sit-ups.  Two exercises that rely heavily on midline stabilization. After doing today’s workout, did you notice the potency of this pairing?  Post to comments.Read more

8 rounds for time:2 HSPUs 8 Toes-to-bar16 dumbbell lunges (45/25) New Tees x 2! They’re coming!  The 2012 Summer Roots tees as well as an updated Classic Roots Tee (complete with a women’s tank top option for summer) are now available for pre-order. Here are all the details: The Veldt (shown above, limited edition):Men’s: brown, sizes S-XL, printed on Next Level CVC CrewWomen’s: navy blue, sizes S-XL, printed on Next Level Apparel Scoop Neck Tee$25.00 The Classic Roots Tee (shown below, seasonal colors):Men’s: gray, sizes S-XL, printed on Next Level Tri-Blend Tee Women’s: purple, sizes S-XL, printed on American Apparel Tri-Blend Racerback $24.00 How to order:There is a clipboard for each t-shirt on the front desk.  List your name and size.  Pre-order runs now through this Thursday!          Read more