When: Sunday, September 20th, 7:30-10:00am
Cost: $25
Spaces limited.

How to Register

On your ZenPlanner Member App…

Visit your Profile > Purchase > Fall Nutrition Workshop > Next > Yes, Process

Workshop Overview

Have you ever been in the sweet spot with your nutrition?

You feel dialed, informed, and the effort doesn’t seem like a giant hurdle. Then, something in the foundation starts to crack. Maybe your job changes, you enter into a new season, or your workout times change – and all of the sudden no matter how hard you try, you can’t seem to get back to that nutritional flowstate.

Is it your food quality? Is it that you need new macros? In most cases, no. 

You need a hard reset to the fundamentals of nutrition. 

Whether you’ve worked on your nutrition before or you’re brand new to CrossFit’s dietary prescription, this workshop is an entry and reset to the big, meaty levers that make the greatest impact on your health and performance. This workshop is the fall nutrition effort.

What Will I Learn at the Workshop?

CrossFit’s Nutrition Prescription

CrossFit isn’t just a workout regimen, it’s built on a foundation of nutrition aimed to move you away from chronic disease and drive performance. We believe your fitness program should push every marker of health, inside and outside the gym, toward the fit end of a continuum that spans from sickness to fitness. In CrossFit, we believe your fitness program should push markers of health inside and outside of the gym on to the fit side of a continuum. If you want to do CrossFit, we want you to address your nutrition.

We’ll examine the state of U.S. health and how the overconsumption of processed and refined carbohydrates has driven the modern chronic disease epidemic, of which no one is safe from. Why chronic disease is, in Greg Glassman’s words, largely a “willful” cause of death — meaning it’s the one bucket most within our control. Why CrossFit’s nutrition prescription exists as the second half of the CrossFit stimulus, not an afterthought to the workouts

Intake: Bringing Precision and Accuracy to What You Eat

Knowing what to eat only gets you halfway. In Part 2, we’ll look at how to bring measurable change to your diet. It boils down to quality and quantity. We need to learn about and observe both if we are to drive health and performance and in this session we’ll dive into each. You’ll walk away with an organized personal nutritional plan to work with. 

Putting it Into Practice

For most people, knowing what to do is only half the battle when it comes to nutrition. Making it a sustainable consistent practice is where the real work is to be done. In this session we’ll close the gap by talking through strategies and how to form habits around the basic principles of quality and quantity.

Bringing It All Together: Supplements, Protein Shakes & Panel

What about supplements? Protein shakes? Creatine? After establishing the basics of quality and quantity, what has the biggest (and proven) results to round out your diet? We’ll also talk about where to go from here: apps, coaching, meal delivery, and more. We’ll also invite a panel of Roots members to talk about their experiences changing their food. Come with questions!

When: Sunday, September 20th, 7:30-10:00am
Cost: $25

To Register

On your ZenPlanner Member App…

Visit your Profile > Purchase > Fall Nutrition Workshop > Next > Yes, Process

I love fall. It’s a reset from the craziness of summer, the return of routine, and the opportunity to make a new or improved path. Which is one of the reasons why we always make sure that fall at Roots is off the hook! 

Whether you’re looking forward to the fall nutrition effort, the Harvest Hoedown In-house competition, Big Lift Saturday, or the Heart to Heart 5K, we have ONE ASK of each of you: 

Jump into at least one of them! 

Health and fitness don’t happen through osmosis. You have to jump in, preferably with both feet. 

So read through this month’s newsletter, pick your effort (or two), sign up, and LET’S GO. 

Roots for each other, 

Nicole 

QUICK HITS

• Fall CrossFit Kids Session
• Labor Day Hours
• September InBody Scans
• Fall Nutrition Workshop
• My Fit Foods Discount
• Big Lift Saturday
• Heart to Heart 5k – Sign up!
• Welcome to our newest CU student athletes!
• Summer Membership Winner
• Harvest Hoedown Sign-Up (Competitors AND Volunteers!)

CROSSFIT KIDS – FALL SESSION

Do you have a 2nd-5th grader who loves to move, wants to get their first pull-up, and loves a challenge?

The Roots Kids Program focuses on developing movement literacy and proper mechanics in a safe, supportive, and structured environment.

We aim to lay the foundation for a kid who grows up strong and confident!

Session Dates: September 15- November 17 (no class October 13th)

When: Tuesdays 3:30-4:15pm

Cost: $205. Email frontdesk@crossfitroots.com to reserve your child’s spot in this fall program!

LABOR DAY WEEKEND HOURS

Saturday 9/5 & Sunday 9/6 – Regular Weekend Schedule

Monday 9/7 – 7:30, 8:30, & 9:30am Classes

We will not offer Legends or Teens classes on Monday, 9/7.

INBODY SCANS

Time for your fall InBody scan! We love data around here and there is never a ‘bad’ time to do an InBody scan. Whether you’ve traveled this summer and want to get a baseline level of data, you’ve been training with us for a few months and want to see what progress you’re making, or you’re thinking about signing up for the fall nutrition workshop (below!), we’ll be at the shop doing InBody scans on Wednesday, Sept. 9 from 5:00-9:15am.

Scans are just $35 for Roots members. Need a different day or time? Email frontdesk@crossfitroots.com. As a reminder, scans need to be done PRIOR to showering or training and preferably on an empty stomach.

FALL NUTRITION WORKSHOP

Have you ever been in the sweet spot with your nutrition? You feel dialed, informed, and the effort doesn’t seem like a giant hurdle. Then, something in the foundation starts to crack. Maybe your job changes, you enter into a new season, or your workout times change – and all of the sudden no matter how hard you try, you can’t seem to get back to that nutritional flowstate. Is it your food quality? Is it that you need new macros? In most cases, no. You need a hard reset to the fundamentals of nutrition. 

Whether you’ve worked on your nutrition before or you’re brand new to CrossFit’s dietary prescription, this workshop is an entry and reset to the big, meaty levers that make the greatest impact on your health and performance. This workshop replaces the fall nutrition challenge.

Over the 2.5 hour workshop we’ll dissect CrossFit’s nutrition prescription, address intake and brining precision and accuracy to what you eat, and practical strategies for how to put this into practice. Athletes will leave with homework, macros tailored to them, structured goals, and resources.

When: Sunday, September 20th, 7:30-10:00am
Cost: $25
Look out for the registration email this week. Spaces limited.

MY FIT FOODS

As part of the Nutrition Workshop, CrossFit Roots has partnered with My Fit Foods for 40% off all first-time orders for CrossFit Roots members with code MFFNEW40.

BIG LIFT SATURDAY

Our first Big Lift Saturday in August was a hit and it’s coming back on Saturday, September 19 from 10:30-Noon.

Sign up in Zen Planner to reserve your spot in this class!

HEART TO HEART 5K

Have you signed up for the Heart to Heart 5k on SUNDAY, SEPTEMBER 27TH 2026, yet?

We’ve heard some athletes are going for a 10k, some are gathering as a mom group/stroller division, and others are exited to spend the fall day in downtown Boulder with the rest of the Roots crew!

We’ll be around with a table and excited to see you there.

Sunday classes at the shop will be limited to only the 8am option. We want to see you in your sneakers representing CrossFit Roots!

WELCOME TO OUR CU STUDENT ATHLETES

With the fall semester kicking off a little less than two weeks ago, we’re excited to welcome all of our new CU student athletes to CrossFit Roots. From individuals in ROTC, to musical theatre, business management and more, we’re pumped that you’re here.

To our athletes who’ve been around a while, quick reminder that it’s fall – see a new face around the shop? Say, “hi!” and introduce yourself!

SUMMER MEMBERSHIP WINNER

In May, we announced that members who kept their membership for June, July, and August this summer would be entered to win three free months of membership for the Fall of 2026. Over 250 of you stayed consistent and committed this summer! You utilized Travel Workouts while you were off in faraway places and upped the ante by combining summer outdoor fun with consistency in the gym.

Thank you for supporting our small business this summer, even through all the summer activities and travel.

The winner of the Summer Membership raffle is…

ERICA SILVERMAN

HARVEST HOEDOWN

Grab your partner, do-si-do, and get signed up for the CrossFit Roots Harvest Hoedown on being held on Saturday, October 17.

Registration is open NOW and limited to 40 teams. Teams will be 2-person Male/Male or Female/Female teams in RX and Scaled divisions.

Wondering why you should do this, how to find a partner, whether or not to go RX or Scaled, or what to do to prepare?

Not interested in competing but want to be part of the fun? Volunteers MAKE events like this and we’re looking for a stellar group to help us pull off the greatest event of the fall at CrossFit Roots. Well, we’ll still have the Thanksgiving Happy Hour and Holiday Party so… maybe that’s a stretch but we need you!

Questions? Email frontdesk@crossfitroots.com

CO-WORKING SPACE IS OPEN TO ALL!

Quick reminder the co-working space is INCLUDED in all adult memberships.

Hop in back to knock out a few emails before class, take a call before heading to pick up the kids from school, or eliminate a trip by using the space between class and your next appointment.

The Great Attendance Challenge of 2026

Attend 225 classes in 2026 and be entered to win a FREE YEAR of membership at CrossFit Roots! Learn more about the challenge HERE.

Members who attend 19 or more classes each month stay on track to attend 225 in one year. The following members attended 19 or more classes in August!

• Aaron Evans
• Alan Lo
• Alexa Cataldo
• Allison Scahill
• Amy Lombardo
• Anya Gotwols
• Ben Friedman
• Blair Brown
• Caitlin Durling
• Chris Evans
• Chris Mears
• Christian Thompson
• Dillon Smith
• Fred Beer
• Greg Hertz
• Josh Haimes
• Kelli Rayburn
• Leia Schultz
• Liz Ropp
• Martha Buttner
• Michelle Kuan
• Priscilla McElveen
• Sabrina Dwyer
• Sarah Fezler
• Sarah Williamson
• Shelley Schlender
• Steve Calla
• Steve Fezler
• Thom Defranco
• Tim Morrissey
• Tom Witkin
• Tracie Lillard
• Vlad Ryazanov

Read on for details on the competition, how to register, and more!

WHY WOULD I COMPETE?

For some of you, all it took was to read that first sentence and you’ve already texted your bestie to see if they’ll be your partner – awesome. And for some of you, it’s a miracle you’re still reading:).

Maybe the thought of doing a CrossFit competition has made your palms go sweaty and your heart race. It’s going to be ok.

We don’t do CrossFit because it makes us feel comfortable – that’s by design. The entire design of our program is to help people push past the margins of their experience (ie your comfort zone). This is where the development of your fitness, and more, happens. It’s how we learn to do new and hard things as we age, not move backwards toward a rocking chair. It’s how we learn to handle stressors in our life better, based on the challenge and accomplishment we find in the gym. We would love if you’d consider putting yourself out there and doing the In-House Competition!

So why would you compete? There are so many different reasons!

• To do something with a gym friend in a supportive and fun environment. 
• To get out of the day-to-day training rut that can develop over time. 
• To test your fitness and see where you need to improve. 
• To show yourself that you’re pretty great at this fitness thing.
• To gain bragging rights among friends.

WHAT DO I DO TO PREPARE?

Come to class! All of the workouts for the competition are something you could see programmed in a regular group class. 

If you want to put a little bit of skin in the game – pick the ONE thing you don’t want to see come out of programming hopper, and spend the next two months working on that skill or capacity.

Don’t love the Olympic lifts? Aim to go to Oly class once a week for the next 10 weeks. Not a big fan of breathing hard? Add in a Zone 2 session once a week or take the Endurance class weekly. 

WHAT ARE THE DIVISIONS?

HOW DO I SIGN-UP?

Registration will open September 1, 2026! Limited to 40 teams!

Cost: $100

Includes a competition t-shirt and more. Cash prizes. 

HOW DO I FIND A PARTNER?

Take your phone out and text your friend now. The worst they can say is “no” which really just means you need to convince them! 

Normal things that might pop into your head that are not valid reasons not to compete:

• What if we’re last?
  • Someone will be last, that is a fact, it’s how numbers work. But here, nobody cares. Mad respect to anyone who signs up to compete.
• What if I forget how to do a movement in front of everyone?
  • You might, but there will be a ton of coaches around to help you have a breakthrough.
• What if we have no idea what is going on?
  • It’s an in-house competition, we’re here to help you through all of the nerves, jitters, and WTFs!?

WHICH DIVISION SHOULD WE SIGN UP FOR?

Great question! Below you’ll find some guidance on loading and skills for the Rx division. This list is not exhaustive of every movement or loading that might be programmed, but you get the idea.

The Scaled division loads will be lighter than what is listed below and the skills will be more intermediate friendly. 

RX Standards:

• WallBalls, 20/14
• Pull-ups
• Ring/Bar Muscle Ups (can break up reps between teammates or have on teammate do all)
• Toes-to-Bar
• Handstand Push-ups (can break up reps between teammates or have on teammate do all)
• Clean, 165/115
• Thrusters, 115/80
• Double-Unders
• Shoulder to Overhead, 165/115
• Snatch, 115/75
• Overhead Squats, 135/95

Loading may go heavier than what is listed but would exist in tests such as a 1RM lift. 

WILL THERE BE PRIZES?

You know it! 

I’M NOT INTERESTED IN COMPETING, BUT I’D BE INTERESTED IN VOLUNTEERING

Interested in volunteering for the event? We’ll need a handful of judges, pit crew, and scoring table volunteers to help us make this event a success! Email frontdesk@crossfitroots.com if interested. And thank you!

I HAVE QUESTIONS

Talk to a coach!

That’s right, we are excited to announce this fun gym-wide event…

CrossFit Roots will participate in the 2026 Boulder Heart 5K on Sunday, September 27th. 

Why a 5K?

Did you know that the 5K is the most programmed workout on crossfit.com? That’s because a 5K is a beautiful test of all three metabolic pathways – something you train each and every day at CrossFit Roots. Come test your fitness out in the wild in this fun local event that is part of the Boulderthon series of run races. Want to run further than a 5K? There are 10K, 1/2 Marathon, and Marathon options as well!

Get Ready at the Shop

Everyday you train at Roots you’re developing your cardiorespiratory endurance, stamina, strength, speed, power, and more. All things you need to run a strong 5K. We’re going to put a little (and we mean a little) extra skin in the game and challenge everyone to run 1 mile after each class you attend from now until September 27th. 

Each time you run a mile, grab a sticker from the front desk and add it to the 5K Run board. 

We’re confident that with 3-4 miles of easy running a week, paired with your regular group class attendance that you’ll have everything you need to throw down and race well!

So grab a partner, rally your friends after class, and start accumulating miles!

For a Good Cause

Your registration in the Heart to Heart 5K supports a great cause – The Heart to Heart fund at Boulder Community Health. CrossFit Roots is an official sponsor of the 2026 race!

The Heart to Heart fund supports patients receiving care with Boulder Heart’s incredible team of physicians and staff. The grants made from this fund support patients in the prevention, treatment, and management of their cardiac health. Heart to Heart will provide financial assistance to cardiac patients so they have one less worry and can focus on their health, wellness, and recovery

Details

When: Sunday, September 27th, 7:45am

Where: Downtown Boulder, Colorado

Register today and don’t miss out on this gym-wide event in downtown Boulder!

This summer, I visited a friend who took me to her fitness class. Before the class, she introduced me to another member as her CrossFit friend. The other woman said, “Oh, I love CrossFit!!” and then added, “I don’t do it though, I just don’t have the patience for it.”

The comment stuck with me because it is so accurate. CrossFit requires patience. 

Patience to learn the movements that ultimately will give you more of what you expect of yourself. Patience to work to develop a capacity, such as a pull-up, knowing that it may take one year of dedicated work, but the result will put you amongst 5% of Americans. And patience to know when your ability is in there; it’s just not there right now and will require you to dial down even more, not jump ship.  

But in exchange for patience, you get a methodology and a program that delivers results. Real, data-tested, long-term physical and psychological results. It’s not “ra ra” fitness; it’s hard-earned results that will have a positive impact on your life now and long into the future. 

Patience is a key component of your likelihood of success. 

As we head into fall, I truly want you to remember that not everyone is cut out for CrossFit, or Roots. Own the fact that you’re investing in yourself in a meaningful way, daily. And be proud of that. 

This fall there are lots of ways to dig back in, engage, and establish a routine after the usual summer travels.  

We’re thrilled to announce the fall schedule. Take time this weekend to create your weekly training schedule for the fall. Call a friend, make a weekly class date. Find that one class that you can make the extra effort to get to that turns your week into 4 training sessions, instead of 3. 

We also have the next nutrition event, a gym-wide 5K we’ll train for, and the return of the Harvest Hoedown – an in-house team competition this fall. 

Engaging in each of these efforts and events fuels patience and development because it gives us a roadmap to know we’re putting in the work. 

See you in class,

Nicole 

QUICK HITS

• 3,000 Classes for Dizon
• Fall Schedule Updates
• Not a Challenge Health Challenge Winner
• The Next Nutrition Event!
• CrossFit Level 1 Coming to Roots
• Boulder Heart to Heart 5k
• CrossFit Roots Harvest Hoedown
• Sound Project Completion

DIZON HITS 3,000 CLASSES

Earlier in July, we celebrated and recognized Dizon for crossing the 3,000 class attendance mark (and being only the second Roots athlete to do so)! Dizon has brought so much fire, enthusiasm, competitiveness, and support to every class he’s ever attended. It’s hard to imagine what the vibe at Roots would look like without the staple that is Dizon in now 3,000 plus classes!

Well done, Dizon. Thanks for making Roots the special place it is. Dizon earns a custom Mammut jacket and mad respect from the coaching staff at Roots.

FALL SCHEDULE UPDATES

Thank you to everyone who participated in the fall schedule survey. We’re excited to announce several updates and additions to the fall schedule based on your feedback.

The new schedule will kick off Monday, August 17. 

MORE SPECIALTY CLASS TIMES

We’re adding more specialty classes and moved a couple to new times based on your responses. Specialty classes are included in club memberships. Learn more about our fall Specialty classes and what you can expect, HERE.

• Gymnastics – Mondays at 11:30am
• Endurance – Tuesday at 5:30am, Thursday at 5:00pm
• Oly – Tuesday at 11:30am, Wednesday, at 5:00pm, Thursday at 8:30am and BIG LIFT SATURDAYS 10:30-12pm (1-2x/month, as scheduled)
• Strength – Tuesday 7:30am or 4:00pm, Friday 11:30am
• Strongman – Thursday 1:30pm

55+ CLASS

This summer, we piloted a program designed for the athlete who is 55 years+. Based on results, we’re adding two classes for adults 55+ to the schedule. Classes will be held Tuesday/Thursday 12:30-1:30. If you are 55 or older, we invite you to attend this class. Talk to Nicole and James for more details. Have a friend who has done CrossFit in the past but phased out for one reason or another? We will offer a few membership spots with access only to these two classes weekly. Email for details.

WOMEN’S ONLY

You may have seen programming for our Women’s Only program that was tested this summer. We’ll continue this program in the fall. The Women’s Only program is a separate membership and classes are offered Tuesday/Thursday 9:30-10:30am.

MIDDLE SCHOOL/HIGH SCHOOL

Our Middle and High School programs are moving back to the evenings for the school year. Middle school classes are offered from 6-6:45pm and high school classes are 6:45-7:45pm. Registration opened last week and only a few spots remain.

Questions about the schedule or additional programs? Email frontdesk@crossfitroots.com.

NOT A CHALLENGE HEALTH CHALLENGE WINNER

Over the past nine weeks, athletes at Roots have been participating in the Not a Challenge Health Challenge focused on nutrition, movement, and lifestyle habits that they can hold onto for the long-haul!

Congratulations to Karen Ramirez, our Not a Challenge Health Challenge (Summer Edition) winner!

THE NEXT NUTRITION EVENT!

When: September 1-30

With summer travel winding down, school getting back into session, and fall routines being established, our next nutrition challenge is designed to come alongside you and help you build healthy nutrition habits that make your day-to-day life easier.

The focus of this challenge will be on meal prep.

Is it sexy? No. Will it be easier than you think and take all the guesswork out of your meal planning? YES.

Athletes who plan their meals in advance, whether they are prepping food on Sundays or ordering from a healthy meal prep service, see results.

We’ll send more information as we get closer but just know, we got you.

CROSSFIT LEVEL 1 CERTIFICATE COURSE

There’s still time to sign up for the CrossFit Level 1, hosted at Roots on August 15/16. We encourage ALL athletes to learn more about the training methodology that drives your daily workout. Sign up here.

BOULDER HEART TO HEART 5K

This year, Roots is sponsoring the Boulder Heart to Heart 5k held on September 27 in downtown Boulder and we want YOU! This will be a gym-wide event and we will not have classes at Roots on this day.

Fun fact: The 5k run is the most-programmed benchmark on CrossFit.com. It’s a test of stamina, endurance, and mental fortitude. Check your SugarWOD for a previous time and see if you can beat it! New here and don’t have a time? Let this be your first!

Did we mention there are cash prizes for record breaking times and best team of 3 times?

CROSSFIT ROOTS HARVEST HOEDOWN

Exactly 10 years ago, it went down. Dizon was there (obvi) and Lisa was too.

And it’s about to go down again.

The CrossFit Roots Harvest Hoedown, sponsored by Wild Pastures, and back after a decade, is coming October 17.

It’s a members only in-house competition, purely for fun and a few bragging rights.

Teams of 2. MM/FF

RX and Scaled. Just like class.

Get your boots and your besties and get ready to throw down.

$25/person.

More details to follow. Save the date because you don’t want to miss it.

CAN YOU HEAR ME, NOW?

We’re excited to share that the sound improvement project is almost complete! Eric and a small crew spent the third week in July installing over 250 sound panels and athletes have mentioned an improvement in sound already! Huge thanks to Eric for taking on this project to help make the experience at the shop even better.

THE GREAT ATTENDANCE CHALLENGE

The 2026 Great Attendance Challenge is off and running! Attend 225 classes in 2026 and be entered to win a FREE YEAR of membership at CrossFit Roots! Learn more about the challenge HERE.

Members who attend 19 or more classes each month stay on track to attend 225 in one year. Here’s who attended 19 or more classes in July!

Please take 3 minutes to fill out the Fall Class Survey so that we can consider adjustments to the weekly class schedule based on current needs and patterns. Thank you for your input!

FALL YOUTH PROGRAMS REGISTRATION OPENS WEDNESDAY!

Registration for the fall Middle School and High School youth strength and conditioning programs will open Wednesday via email! Keep an eye on your inbox as we anticipate both programs will fill up fast!

If your child is currently enrolled in the program, you will receive an early access enrollment email on Monday.

ANNOUNCING THE IN-HOUSE MEMBER COMPETITION AND OTHER UPCOMING FALL EVENTS!

September

• Heart to Heart 5K presented by Boulder Community Hospital (Roots is an official sponsor!) – September 27, register here!
• Fall Nutrition Challenge Kickoff
• Boulder Weightlifting Club – Local Competition Prep Kickoff

October

• Spirit Week!
• Crocktoberfest
• In-house Member Competition – details coming soon!

TUNE IN TO THE 2026 CROSSFIT GAMES!

The CrossFit Games take place July 22-26. Find out how you can watch this amazing four days of competition!

NOW IN THE ROOTS STORE…

Did you know that members now receive a 20% discount on LSKD apparel!? Have you seen the new tan, white, and Kelly green tees in the Roots store!? Check them out!

In June, we celebrated Coy Decker, who is the first Roots athlete to reach the 3,000-class attendance mark. Take a minute to think about that! What does 3,000 classes of effort look like?

The ongoing micro efforts that make health and fitness a long-term staple in a person’s life are no small hurdle. But at the heart of it all, it’s what we ask each of you to do every day you come to the shop. Give us your best for one hour, 4-5x a week. It’s imperfect. It’s relative. And in many instances, it lacks motivation. 

This is probably one of the most important factors to realize if you’re trying to craft a life that drives long-term health and fitness – motivation is not the magic elixir because it wanes, and sometimes it’s damn near non-existent. That’s not a bug; it’s reality. 

Habits are a magic elixir that allows us to enter a natural state of autopilot because they become non-negotiable. The habit of going to class, of making schedule changes to prioritize your class hour, of setting the alarm 30 minutes earlier than you’d like to get to class before the workday – those habits are what set us up for success. Those are the habits that add up over time and make for 3,000 classes and the resulting benefits. 

Tomorrow is the 4th of July. While many businesses will be closed, we’ll stay open because it’s a team effort. If we want you to make your fitness part of your daily habit, we have to have our doors open even when it’s a holiday, or it’s snowing. 

We’ll see you tomorrow morning for a partner workout, sparklers, burritos, and America. 

Roots for each other,
Nicole & Eric

QUICK HITS

• 3,000 Classes
• 4th of July WOD
• 3rd Annual Roots Golf Outing
• Benchmark Week
• Summer Youth Programs
• Sneak Peek of Fall Events
• Nutrition Highlight
• New Member Perk: 20% OFF LSKD APPAREL!
• Specialty Classes
• Boulder Weightlifting Club
• Girls Gone RX Competition Registration

COY HITS 3,000 CLASSES

Earlier in June, we celebrated and recognized Coy for crossing the 3,000 class attendance mark (and being the first Roots athlete to do so). Coy gives us something we can all aspire to. It’s crafting a lifetime of health and fitness brick by brick. It’s built through appreciation for athleticism and sport, showing up and doing the work day in and day out, and enjoying the ride! Coy earns a custom Mammut jacket and mad respect from the coaching staff at Roots.

We are so proud to call Coy a Roots athlete. High fives and fist bumps are in order.

4TH OF JULY WOD

Are you sticking around for the 4th? We are!

Come for the fun of a 4th of July bash, come for the burritos, come for a great workout or simply for the possibility of sparklers, Roots style!

One workout, 9am, 4th of July morning. Sign up in Zen Planner!

3RD ANNUAL ROOTS GOLF OUTING

There are still a few slots available for the Roots Golf 2026 event held on July 9th at Lake Valley Golf Club, north of Boulder. Starting times are from 1:00-2:00pm, depending on the team.

Two divisions:

• RX – Play a normal round of golf. Suitable for players who have played before and have no problem keeping up with pace of play.
• Scaled – Play a best-ball “scramble,” 9 and 18 hole options! Every player hits a shot, then the group plays the best ball, all the way into the hole. Two putts maximum!

Then, join us in the dining room to eat and rehydrate!

BENCHMARK WEEK

When: July 13-17

The second installment of Benchmark Week is BACK! Three times a year, we program the same five workouts, Monday through Friday for athletes to come in, test and then repeat throughout the year.

If you completed Benchmark Week back in February, review your results and reserve your spot in class for the workouts you want to repeat. If this is your first Benchmark Week, we recommend aiming to complete 4-5 workouts, log your scores, and keep detailed notes. Then be on the lookout for the Benchmark Week in the fall to repeat!

What is Benchmark Week? Why do we do it? Take a moment to read this article, as it will help frame your understanding of programming, working weaknesses, and working toward a goal of general physical preparedness. Seriously, give it a read!

2026 Benchmark Workouts

Monday: Jackie
Tues: 3×1 Mile Repeats
Wed: 5×2 Back Squat
Thurs: Diane
Fri: Nasty Girls

Want to know even more about why we do Benchmark week at Roots? Check out this blog post.

SUMMER YOUTH PROGRAMS AT ROOTS

Summer is here, and so are our summer programs for youth ages 7-18!

CrossFit Kids

The Roots CrossFit Kids Program is for kids ages 7-10 and focuses on movement literacy, fun, and developing a love for a challenge.

Dates: July 9 – August 6 (5 sessions)

Times: Thursdays, 3:15-4:00pm

Ages: 7-10 year olds

Price: $115/child

Youth Sports Performance Clinic

Strength and conditioning is not a pre-season or off-season effort – it’s a year-round responsibility for every athlete! The Youth Sports Performance Clinic is the perfect starting point for any youth athlete looking to build a strong athletic foundation to apply on the field, in the pool, and on the court.

Dates: July 7-30th

Times: Tuesday/Thursday 1:30-2:15pm

Ages: 6th-9th grade athletes

Price: $168/child

Middle and High School Programs

Our middle school program is currently full however we have a few spots left in our High School program for 9th-12th graders if you have a teen who needs to get out of the house!

For all programs, email frontdesk@crossfitroots.com to enroll or if you have questions.

SNEAK PEEK OF FALL EVENTS

We have an action packed fall and you won’t want to miss it! From programs for our teens to a local 5k and our annual Spirit Week, you won’t want to miss it!

August

• Middle and High School Teens Fall program kicks off, more details to follow!
• CrossFit Level 1 hosted at Roots August 15/16. We encourage ALL athletes to learn more about the methodology that drives your daily training. Sign up here.

September

• Boulder Heart 5k (Roots is an official sponsor!) – September 27, register here!
• Fall Nutrition Challenge Kickoff
• Boulder Weightlifting Club – Local Competition Prep Kickoff

October

• Spirit Week
• Crocktoberfest
• In-house Member Competition – details coming soon!

NEW MEMBER PERK: LSKD DISCOUNT

We are excited to announce a new Member Perk for CrossFit Roots members! We’ve partnered with clothing brand LSKD to bring members 20% off! Use code CFROOTS20-FPCREW at checkout for 20% off all items (excludes sale items and not available with any other offer).

Popular Items and Coach Faves:

Fusion Ultra High-Rise 7/8 Legging

Rep 7” Performance Short

Accelerate 3″ Mid-Rise Running Short

All CrossFit Roots Member Perks can be found on our website by going the Members tab, HERE!

SPECIALTY CLASSES

Did you know your CrossFit Roots membership includes access to Specialty classes?

In addition to the CrossFit WOD (workout of the day), we offer Endurance, Strongman, and Olympic Weightlifting, Strength, Gymnastics and more. Anyone with a club membership can reserve a spot in these classes.

INTRODUCING: BOULDER WEIGHTLIFTING CLUB

Runners train for races, bikers train for the trails, and lifters train for meets. CrossFit Roots is launching the Boulder Weightlifting Club for athletes who are interested in competing at local or national level Olympic Weightlifting meets. Whether you’re new to the lifts or an experienced lifter, we will continue to offer Olympic Weightlifting classes to dial in timing, technique and strength and plan to expand class offerings in the fall!

More details to follow!

NUTRITION

Did you miss the last couple nutrition challenges and are unsure of where to start when it comes to fueling your body for health, longevity, and performance? It’s never too late to start the #800gChallenge and Three Pillars Method and we highly recommend athletes new to focusing on nutrition start here.

The #800gchallenge is where you focus on eating 800 grams, by weight, of the fruits and vegetables of your choice. And then, you continue to eat whatever else you want. You focus on adding healthy foods to your diet – not eliminating the foods you love!

GIRLS GONE RX COMPETITION

Our very own Caitlin, Sarah, and Alli brought home 1st place in the BAM division last year and we’re excited to see who will compete in 2026!

This event takes place at Omnia Fitness Collective in Denver on October 17, 2026 and is a great first competition for anyone interested in spending a day working out with friends and competing for a cause.

The event is 1-day, with 4 workouts, and a 3 person team. Not sure if you should sign up for looking for a partner? Chat with a coach and we’ll probably just tell you to sign up.

THE GREAT ATTENDANCE CHALLENGE

The 2026 Great Attendance Challenge is off and running! Attend 225 classes in 2026 and be entered to win a FREE YEAR of membership at CrossFit Roots! Learn more about the challenge HERE.

Members who attend 19 or more classes each month stay on track to attend 225 in one year. Here’s who attended 19 or more classes in June!

The Bar Muscle Up Clinic is designed to help athletes learn the skill with progressions and drills. We’ll slow things down and break the movement into components (strength + midline, body shapes and positions, and transition on top of the bar). Each week will come with homework to be done 1-2x a week to build consistency over the course of 6 weeks.

The Bar Muscle Up Clinic is being offered at two different days/times. You’ll choose one option and attend at that time, each week.

Muscle-up Clinic Option 1 – Wednesdays at 4pm, July 1-August 5

Muscle-up Clinic Option 2 – Fridays at 9:30am, July 3-August 7

Each clinic is limited to 8 people. The cost is $240. Sign-up in Zen Planner by tapping your photo > Purchases > and selecting the clinic option you wish to attend.

Questions? Contact James at james@crossfitroots.com.

Our goal for you is to train 3-5 days per week at the shop. Here’s how to do that.

Build Your Weekly Schedule

Start with a good baseline of 3-5 CrossFit WOD classes each week. Book them in your calendar, block them off. It doesn’t matter which days of the week you come. The programming is varied so from week to week you will get a good baseline of GPP (general physical preparedness) that is the foundation of any good CrossFit training program.

You’ll do stuff you love, and stuff you don’t love, and that’s the point!

Work Your Weakness or Train Something You Love

One of the hallmarks of CrossFit is for athletes to work their weaknesses. We know that when athletes work their weaknesses, they improve their physical fitness more than by working their strengths.

This can be hard to swallow as it is sometimes challenging to do the stuff we’re not good at!

At Roots we offer a variety of specialty classes to give you the opportunity to work your weakness on a consistent weekly basis. The goal with these classes is for the athlete to add them to their weekly repertoire.

Additionally, if you’re already coming to 4-5 classes a week, specialty classes allow you to come in and train something you love.

Specialty Class Types

• Olympic Weightlifting
• Strongman
• Strength/Powerlifting
• Endurance
• Gymnastics

Tell Me More

Olympic Weightlifting

This class focuses on the clean & jerk and the snatch. It’s not always about maxing out (but yea, we’ll go heavy too), it’s about technique and developing speed to master the positions and build strength when these lifts show up in the workout of the day. This class is held multiple times during the week and the programming is the same for all classes through the week – come to one class, not all of them.

Strength and Powerlifting

This is centered around traditional powerlifting movements like the back squat, deadlift, and bench press but incorporates bodyweight strength exercises as well as accessory work. Same deal as above, the programming for this class is the same for all classes each week – giving you lots of options to add it on top of your weekly group training schedule.

Endurance

Are you training for a 10K, Hyrox, Spartan, Ultra or a backpacking trip? The endurance class focuses on longer effort endurance work. Expect a mix of running, rowing, sleds, wall balls, burpees, and more.

Gymnastics

This class is designed to improve body control and develop skills like pull-ups, handstands, press to handstands, muscle-ups, and other bodyweight movements. Whether you’re a beginner or working to refine advanced skills, the 60-minute sessions focus on technique and progression, helping you improve strength, flexibility, and coordination for gymnastics-based exercises in CrossFit.

Strongman

Goodbye barbell, hello odd objects. Think sandbags, yoke carries, sled drags, sled pushes, farmer carries, and more. The strongman class is a perfect addition to CrossFit training as it brings variance to your lifts!

The year was 2009. Flare leggings were all the rage, Black Eyed Peas played on the hour, and we printed our web address ON our sign and our t-shirts.

That’s right – today we’re celebrating Roots’ 17th birthday, anniversary, established date…you get the idea.

We hope you’ll join us today at the shop for the annual anniversary party and Hero workout, The Chief. We’ll be drawing prizes all day from some fantastic (and local!) sponsors – Gloss Auto Wash & Detail, The Dragontree, and Jon Sisenwein w/ Boulder Dream Collective.

Join us in the morning for coffee on us from the one and only Poppy’s Coffee Co., or hang out after evening classes with some adult and n/a beverages. Let’s party.

Thank you to everyone who has supported our small business and our coaches, and who has believed in our mission all these years! Let’s party.

Roots for each other,
Nicole & Eric

QUICK HITS

• 2009 to 2026
• Not a Challenge Health Challenge Starts TODAY!
• World’s Toughest Mile
• Bar Muscle Up Clinic
• CrossFit Kids!
• Youth Sports Performance Clinic
• Legends Program Updates
• Introducing Women’s Only Strength & Conditioning Program
• Summer Oly Cycle
• 4th of July Schedule
• The Great Attendance Challenge

2009 >> 2026

THANK YOU to our sponsors who are giving away amazing prizes throughout the day, and to Hannah with Poppy’s Coffee Co for setting up in the morning to make our special day more caffeinated!

The Dragontree Sanctuary and member Blair, who gifted athletes certificates for sauna, cold plunge, and recovery!

Jon Sisenwein with Boulder Dream Collective, who gifted one lucky athlete with a free month of membership in July!

Gloss Auto Wash, owned by members Anthony and Natalie Pigliacampo, gifted a free car detail!

World’s Toughest Mile coming to Boulder on the 13th with complimentary registrations for a few Roots members!

LSKD with some sweet apparel gift cards.

Not a Challenge Health Challenge Starts June 1!

If you haven’t heard, summer habits are all the rage. We’re taking simple nutrition focuses, adding in a few daily activity goals and lifestyle approaches, and given you a recipe for long term success.

Phase 1 is simple: More protein, less sugar, take a walk and phones down during mealtime!

We call it a “not a challenge” because this isn’t a 4-week restriction-crazy-unsustainable-no-fun approach. These are habits you’ll be able to commit to for summer and for a lifetime!

Still want in or have questions? Email frontdesk@crossfitroots.com.

Also, congrats to Cherilyn, who took 1st place in the Lazy Macros challenge that ended mid-May.

World Toughest Mile

Hey Roots – we want you to do this!

The World’s Toughest Mile is coming to Potts Field on Saturday, June 13th, and bringing an entire wellness festival with music, saunas, and cold plunges, vendors, and more to Boulder!

This is the one time to skip class and sign up for the World’s Toughest Mile instead. Roots will be there with a tent and an extra fun challenge, so stop by, say hi, and throw down with friends!

p.s. We heard there are prizes and trophies for the local gym with the most participants… and you know how we like challenges and trophies around here.

Bar Muscle Up 6-Week Clinic

The Open is just nine months away, and bar muscle-ups are not going away! Are you interested in mastering this skill so you have it in your back pocket for group class workouts AND The Open? Great! James will offer a 6-week clinic to help athletes do just that. Interested? Fill out the form to help us settle on a meeting time.

CrossFit Kids Summer Session

Summer is here, and so is CrossFit Kids! The Roots Kids Program focuses on movement literacy, fun, and developing a love for a challenge!

Dates: July 6 – August 6 (5 sessions)

Times: Thursdays, 3:15-4:00pm

Price: $115/child

Email frontdesk@crossfitroots.com to reserve your child’s spot in the summer program.

Youth Sports Performance Clinic

Is your kid overskilled and under athletic? Are they throwing, running, and jumping, yet don’t yet have a strict pull-up?

Strength and conditioning is not a pre-season or off-season effort – it’s a year-round responsibility for every athlete! The Youth Sports Performance Clinic is the perfect starting point for any youth athlete looking to build a strong athletic foundation to apply on the field, in the pool, and on the court.

When: Tuesday/Thursday at 1:30pm

Dates: July 7-30th

Ages: 6th-9th grade athletes

Cost: $168

Legends Program (60+) Update

We want to say a special thank you to Connor for all his contributions to the Legends program over the past six years and for the energy and care he brought to it. We wish him, Lindsay, and Aubrey the best as they start a new adventure.

With that information, you’re probably asking who is going to take over the Legends program. We are very excited to announce that Megan Buttner will take over starting in June. 

Many of you know Megan, as she has substituted in the program numerous times over the past couple of years; we’re excited for her to bring her energy and expertise to continue carrying on the program. 

Do you have a parent or friend interested in trying the Legends Program? Reach out to frontdesk@crossfitroots.com to learn more or schedule a Free Class. This program is for athletes 60 and over without previous CrossFit experience.

Introducing Women’s Only Strength & Conditioning

Do you have a friend, a sister, a neighbor or a lady in your life that wants (and needs) to get strong but isn’t so sure about joining (doing) CrossFit?

Enter the Women’s Only Strength and Conditioning program! Workouts will be modified and scaled versions of the workout of the day and will be exceptionally beginner-friendly. No foundations course, just hop right in, be consistent, and see what it’s all about.

Dates: June 1 – August 15 w/ Amy

Days: Tuesdays and Thursdays 10:30-11:30am

Cost: $400 for the summer, billed in monthly installments

Share with friends or email frontdesk@crossfitroots.com for more information.

Summer Olympic Weightlifting Cycle

We’re excited to progress to our next Olympic Weightlifting cycle in Oly class starting June 8th!

After wrapping up our clean and jerk cycle (and seeing some pretty awesome PRs!) we’re moving into a summer cycle focused on themes that apply to the snatch AND clean and jerk as well as many other movements in the gym and in life!

In June you can expect work focused on explosive extension and core strength. Both are needed to drive the bar UP to give you time to move yourself DOWN and around the bar.

p.s. Want to see the the snatch and clean and jerk in action? Head down to Colorado Springs during the weekend of June 26th for USAW Weightlifting Nationals. Amy Smith will be lifting at 4pm on that Friday!

Save the Date – 4th of July Workout and Burritos

Join Nicole and Eric and the Roots crew for one big workout at 9am. Stay for burritos!

Sign-up in Zen Planner!

The Great Attendance Challenge

The 2026 Great Attendance Challenge is off and running! Attend 225 classes in 2026 and be entered to win a FREE YEAR of membership at CrossFit Roots! Learn more about the challenge HERE.

Members who attend 19 or more classes each month stay on track to attend 225 in one year. Here’s who attended 19 or more classes in May!