Come on in and hit a benchmark WOD of your choice.  You can pick a Girl or a New Girl (no Heroes) from any of the options here:CrossFit Benchmark Workouts If you are unable to make a quick decision, we are happy to help you choose:)  Happy Friday! Roots Affiliate Team: Day 1 Today is Day 1 of the Regional Affiliate Cup competition.  The Roots crew opens their competition this morning at 9AM with the team suicide run.  Follow us on Twitter (CrossFitRoots) or check for live updates here. Tracy and Nicole hit the platforms tomorrow morning at 8:30.Read more

“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps North Central Regional Qualifier, Individual Competitor – Tracy Emmanuel Whether it’s the happy muscle-up dance or the 6:00pm throw down Tracy Emmanuel comes to play.  Since joining the Roots crew in December of 2009, Emmanuel has excelled in new areas while fine-tuning the many things she’s already good at.  She placed 8th overall at the Rocky Mountain Sectional in March and has worked hard, with the occasional mountain bike ride, to get ready for Regionals. Tracy, good luck this weekend from your Boulder-based Roots Crew!Read more

Roots introduces the affiliate team.Read more

5 rounds:5 deadliftmax rep consecutive push-upsrest as needed between rounds Paleo 2.0 Free Agents Free agents will receive an email containing all of the other free agents’ emails.  Go forth and find a partner. Kevin K. (Bones) – go Paleo or go homeKevin M. – can I still participate? PLEASE???!!!KayCee J. – is Chris your partner? Let us know.Kaitlin R – make sure I get on a cool teamOlivia WAsha N. Jason O. – he hunts gooseKaren K. Allison S. – It’s going to be tough but at least I can say I tried…I love sugar and beerGreg M. Paul Sommer – Free agent looking for someone who can understand the challenge of dropping the daily IPA intake. Wendy B. – Coffee ok?  Sure she’ll participate! Gil H.Stephanie B. – she once said she’s never give up pasta, now she’s on her way to being a Paleo princess Paleo 2.0 Teams (thus far) Team...Read more

Back squat 5-5-5-5-5 Paleo 2.0 Tasks for This Week 1. Email Nicole and tell her you are participating – indicate your partner OR if you are a free agent and in need of a partner.  You must have a partner and they must be a member of the shop.  We will email the free agent list tonight so that people can pair up.2.  Log your intake workouts – you must log the max load and metcon intake workouts.  Plan you schedule to attend one of each:Monday – Max loadTuesday – Max loadWednesday – MetconThursday – MetconFriday – Max load 3. Have you picture and measurements taken North Central Regionals Update The North Central Regional is fast approaching.  The event will take place this weekend in Castle Rock, CO.  CrossFit Roots is proud to send an affiliate team as well as two athletes who will compete in the individual competition.  Congratulations to the...Read more