Deadlift 3-3-3-3-3 reps 5/3/1 Meeting Reminder!  The 5/3/1 Meeting is this Thursday at 7pm!  Come join Shane and Nicole to learn about this linear strength program centered around the major barbell lifts.  This is an introduction to the Tuesday/Thursday night 5/3/1 class that starts March 22nd.  To participate in this class, athletes must commit to attending all of the classes in the five week cycle. Come learn and get excited!Read more

“Cindy”complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats CrossFit Open from Matt Chan on Vimeo. The CrossFit Open Begins March 15th The CrossFit Open kicks off March 15th.  27 Roots athletes committed to training and competing for this event and we hope a few more Roots athletes decide to join in on the fun. How can you compete? Step 1: You will need to register to compete in the Open on the CrossFit mainsite.  We will post to comments when this sign-up is online. Step 2: Complete the weekly assigned workout in one of two ways: Option 1: Attend a regularly schedule group class on Thursday.  The Thursday group WODs will be the Open workout of the week. Option 2: Attend the Saturday affiliate event at either CrossFits Roots, Verve, or MBS.  The benefit of these weekend events is a higher level of fun, energy, and...Read more

Five rounds of: 5 deadlifts5 hang cleans5 push presses5 squatsIncrease the load each round.  Rest as necessary between rounds. CrossFit Can be Contagious The majority of the people at the shop either started CrossFit based on a friend or family member’s recommendation or have recommended to others that they start CrossFit. Do you have a close friend or family member that does CrossFit?  Where?  Post to comments.Read more

“Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball  Read more

Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups If you have done Annie a number of times in your life, do it backwards today 10-20-30-40-50 Heavy Days, Scaling, and Metcon Productivity Everybody loves a sexy metcon.  It’s true.  The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder.  But what about the sexy strength day? Many times we see athletes pack intensity and determination into a metcon but they come up short in transferring the same effort level into a heavy lift.  We’ve posted many times in the past on the reasons why it’s important to go heavy on your heavy days.  Here’s another reason.  It’s affects your scaled effort in the metcon. Take athlete X.  They walk into max effort clean & jerk Monday.  Seven singles to get to a heavy one...Read more