January 2014 Newsletter
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Dear Roots Crew,

Happy 2014!

To kick off 2014 with a bang we've jam packed this newsletter with tons (TONS) of exciting news.

To start, we rolled out the new class schedule beginning January 2nd.  See below for the complete list of new additions. 

And no January Newsletter would be complete without us mentioning that the CrossFit Games competition season is upon us! Read below for details on what this means for YOU and for ROOTS!

We hope you're as excited as we are for this year.  See you in class!

Nicole and Eric
Hot Happenings
Upcoming Events at Roots

Monday, January 6th @10:30am - Women's Only Free Intro Class
Interested in being part of a kick ass group of women? Check out the Women's Only Program Free Class and Info Session. More details included below. 

Monday, January 6th - Winter Endurance Program Kicks Off
Take your endurance training to the next level. See below for program details and sign up information.

Monday, January 6th - Oly Club Kicks Off
The next Women's Only On-Ramp kicks off on January 13th @ 9:30 am! Details and sign up information below.

Monday, January 13th - Progenex Comes to Roots
Matt from Progenex will be at Roots all day on January 13th to answer questions and sample products. Come on in and try it out!

Monday, January 13th - Women's Only January On-Ramp Begins

Wednesday, January 15 - Registration Opens for the 2014 CrossFit Open

Saturday & Sunday, January 18th and 19th - Park Workouts
Take your fitness outside! We will be having park workouts on January 18th and 19th. Locations to be announced. Sign up in MBO.

Thursday, February 28th - The 2014 CrossFit Games Season Begins!
Mark your calendars. The CrossFit Games Season kicks off with the announcement of first 2014 CrossFit Open Workout. Check out how you can be part of the excitement below!

The 2014 CrossFit Open
The Biggest CrossFit Community Event of the Year!

The CrossFit Games are to CrossFit what the SuperBowl is to football. To get there, you must get through Regionals; and even before that, you must get through the Open. 


The Open is the most inclusive competition in the world. It consists of a series of five workouts that are released one at a time, and have to be completed within a given time, usually one week. The results are submitted to CrossFit HQ which tabulates and posts the results of the thousands of athletes competing. 


In 2011 the Open had 26,000 athletes compete, in 2012 it was 70,000. In 2013 it was over 100,000!


Registration is online and inexpensive ($20). Athletes must complete each WOD at a registered affiliate (that's us!) where their scores will then be validated. Athletes can see how they compare for each WOD on the world's largest whiteboard via the CF Games website.


So, why should you compete? BECAUSE IT'S FUN! Roots will be doing each weekly WOD as part of our weekly programming anyway AND you could help qualify a Roots team! For each WOD, HQ will take the top-3 men's and women's scores from each affiliate and those totals will go towards an overall team total. If we score high enough, we could be sending a Roots team to Regionals!


And don't think that you have to be a fire-breather to participate. This is an INCLUSIVE event and there are options for everyone. 


Typically, they don't throwout WODs with tons of heavy and/or high skill movements in the early rounds. One year, the first WOD was 7 minutes of burpees. 


See what we mean? In the coming weeks we'll talk more about why you should participate and even let you hear stories of doubtfuls in years past who ended up having a blast. You'd pay more than that to participate in a marathon with no intention of winning, so why not?!


Mobility WOD with Shane

You've been asking for more mobility and we're giving it to you!  With the new year we will be adding in two mobility classes a week.  Classes are 30 minutes long and will meet Tuesdays at 7am and Thursdays at 4:30pm.  Sign-up on MBO.


Tired of hearing the Coaches tell you to push your knees out, lock out your arms, get into a deeper squat?  Ready to address the little nagging injuries you've learned to ignore but are clearly hurting your performance?  Or maybe you just want to get in some maintenance work because it's been a hard week on you.  If any of these sound familiar, this is the class for you.


Come dressed as you would for any Roots class.  You will breathe hard, sweat, and probably be out of your comfort zone.  You'll walk away with a freer moving body, a clearer understanding of what you need more work on, and the knowledge of how to do it.  

Additional Open Shop Hours
Open Shop hours have expanded!  You now have 4 scheduled opportunities! 

Tuesdays - 1-3pm
Fridays - 7:30-11:30am and 1-3pm (please touch base with the coach teaching the group WOD for the 7:30-11:30am time slot so you are out of the way of the class)
Sundays - 10:30-12:30

Saturday Erg WODs
You asked for more time on the Ergs, you got it! Saturday Erg WODs are back on the schedule starting this week at 10am. Come join Lauren for an hour of fun!



Free Class & Intro Session and January On-Ramp


Join us on Monday, January 6th at 10:30am for a Free Class and Info Session about our Women's Only Program. There will be a short talk on "What is CrossFit?" and its role in women's health and well-being. you will also get a chance to try a workout. All ages and ability levels are welcome! No experience necessary. Sign up for the Intro Session HERE! 


The next Women's Only On-Ramp begins on Monday, January 13th and meets Mondays, Tuesdays and Thursdays at 9:30am through January 23rd. Completion of the On-Ramp is required to join the group classes which meet Monday through Friday at 10:30am. Sign up to get started HERE

Private On-Ramps are also available. Email Ali@crossfitroots.com to schedule.



Winter Session

The CrossFit Endurance Winter Session kicks off on Monday, January 6th and runs through February 28th. The last Endurance group saw huge gains in their performance in the shop and on the track. At the end of last session everyone had improved their 400 meter run by an average of 12 seconds! Check out this post for a look at the hard numbers. CFE is not specific to only runners but applicable to cyclists and triathletes as well. Email Walker (walker@crossfitroots.com) with any program specific questions.


CrossFit Endurance Winter Session Includes:

  • Running Workout (Locations TBD weekly) - Mondays at 11:30

  • Strength and Conditioning @ Roots - Tuesdays, Wednesdays and Fridays at 11:30am

  • Track WOD Wednesdays at 7:00am

  • Programmed Saturday homework

  • Access to Roots Open Shop Hours


$450 for the 8 week session. This takes the place of your regular Roots Membership. Payment can be made up front or in two monthly payments of $225.


Space is limited! Email Stefanie to reserve your space - stefanie@crossfitroots.com


K - 7th Grade


CrossFit Kids and CrossFit Teens starts the winter session Friday, January 3rd.  The program runs from January 3rd to February 28th.  Details below!  


CrossFit Kids Age Groups and Class Times:

  • Kindergarten through 3rd grade* - Wednesdays and Fridays 3:15 - 4:00pm

  • 4th through 7th grade* - Wednesdays and Fridays 4 - 4:45pm

  • All Kids - starting January 14th, Tuesday's at 5pm (this class does not meet on Jan. 7th)

  • All Kids - Saturdays at 9am on Jan. 25th and Feb. 8th

CrossFit Kids Cost and Sign-up:

  • 8 class punchcard - $120*

  • Unlimited - $190

* Punchcards expire February 28th

15% discount on CrossFit Kids packages if parent is a current Roots member. Email Trevor for a discount code. 

Email Trevor to purchase either a punch-card or an unlimited pass - trevor@crossfitroots.com

CrossFit Kids show off their wall walks.

8th - 12th Grade



CrossFit Teens Class Times:

  • Mondays: 6am
  • Tuesdays: 7pm
  • Thursdays: 4pm
  • Fridays: 4pm
CrossFit Teens Cost and Sign-Up:
  • (2) classes per week: $70/month, $60/month for Roots families
  • Unlimited classes: $115/month, $100/month for Roots families
Email Trevor to start a membership or if you have any questions - trevor@crossfitroots.com



Congratulations to the athletes who completed the Concept 2 Holiday challenge and logged 100k meters on the erg between Thanksgiving and Christmas Eve Day. 


Alejandro Soto

Andria Bilich

Ariane Moyes

Cara Norton

Charlie Schira

Cheryl "CAL" Lowitzer

Kevin "Bones" Kinnear

Lauren Rubini

Lori "Killer" Nothwang

Maura Dudley

Melani Ward

Molly Molter

Patti Kinnear

Paul Sommer

Paula Burns

Sarah Silver

Tara Anderson

Hot blog posts from last month.

The CrossFit Roots team takes 6th place at the Conquer Denver competition in Castle Rock. Read a full recap of the weekend!

Looking for a delicious recipe to keep you warm when the temperatures drop? Try Nicole's steak take on Chili. 

December 2013

It can be a challenge to make it in consistently during the holiday season. These folks showed the holidays who was boss and made it in 20 or more times during the month of December!

Hannah Wolfson
Rylee Norton
Allison (The Mango) O'Brien
Coy Decker
Greg Castro
Ariane Moyes
Khem Seng
Rob (Googs) Guglielmetti
Maura Dudley

Break it down for me.

CrossFit is a back-to-basics, no gimmicks, strength and conditioning fitness program. Constantly varied functional movements performed at high intensity are the foundation of our program.
Ah, what?

We know, it can sound complicated.  To find out more, go here.

Better yet, email us to attend a Free Class & Intro Session.  
We offer introductory sessions weekly. Check out the Start Here tab on our website to find an intro session that works for you.

The next Foundations Course begins Wednesday, January 15th!  
Sign-up here to get started now!

Whoa, you read all the way to the bottom of this email?! Cool!


Thanks for reading!

Eric and Nicole
CrossFit Roots
2406 30th Street
Boulder, Colorado 80301

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