July 2013 Newsletter
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Dear Roots Crew,

There's a lot going down at Roots in the next week - from fundraisers and shop breakfasts, 4th of July workouts, and the Summer Olympic Weightlifting Meet, we've got your covered for the suns out guns out season! 

Read on for the low down on this big upcoming week of events, the Olympic Weightlifting Foundations and Club sign-ups, the July Free Class & Intro Session, and the July edition of the Cool Cruel Summer.

And don't forget to mark your calendar for the annual Roots Anniversary & Athlete Appreciation Party on Friday, August 30th!


Nicole and Eric
Hot Happenings
Upcoming Events at Roots

Thursday, July 4th - 4th of July Workout, 10am
Can you say, "best holiday ever"?  Come join Eric and Nicole at 10am for a workout worthy of the red, white, and blue!

Friday, July 5th - Holiday Schedule
We will operate on a holiday schedule the Friday after the 4th of July.  Classes will run at 7:30, 8:30, and 9:30am.  CrossFit Kids is moved to 10:30am.

Saturday, July 6th - CrossFit for Hope & Shop Breakfast

What could be better than raising money for a great cause and utilizing the largest rentable skillet we could find?  Join us Saturday as we join the CrossFit affiliate community nationwide in this annual fundraiser.  Stay after the workout for a BIG breakfast.  See below for details!


Saturday, July 13th - Summer Olympic Weightlifting Meet

Come out to compete or cheer on your friends in the second this two meet series.  Sign-up quick as spaces are limited! Register here and learn about the meet details here.


Monday, July 15th - Oly Foundations, 5:30-6:30pm

Want to gain access to Oly classes at Roots?  Then sign-up for Oly Foundations.  Whether you want to learn from the ground up or just need a refresher, this is your chance to heighten your proficiency of overhead lifting. All skill levels and ages welcome. The class meets for four sessions at 5:30pm on Monday and Thursday for two weeks.  Register here.


Tuesday, July 16th - Free Class & Intro Session, 7pm

Interested in CrossFit or have a friend that you'd love to introduce to Roots?  Sign-up for the Free Class & Intro Session.  Email Stefanie to reserve a space.


Thursday, August 1st - Cool Cruel Summer

The third installation of this summer series goes down at 4pm!


Friday, August 30th - Roots Four Year Anniversary and Athlete Appreciation Party, 5pm

Mark your calendars now for this annual event that rivals the Holiday Party in F-U-N.

Saturday, July 6th, 9-11am

The Cause:

On Saturday, July 6th join the entire CrossFit affiliate community to raise money for a great cause!  


Affiliates all over the world will do the "Hope" workout on the same Saturday to raise money for St. Jude Children's Hospital among other organizations that work to cure catastrophic children's illnesses.


Go here to see the Roots fundraising page, make your own donation page, or donate at the event.


The Breakfast:

Stay after the workout for a BIG breakfast.  We've rented the largest skillet we've ever seen!  We'll provide the eggs, bacon, and sausage.  Please sign-up to bring an item from the list at the front desk. 


The Workout:

Three rounds of:
75 pound Power snatch
Box jump, 24 inch box
75 pound Thruster
Chest to bar Pull-ups


"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Summer Oly Meet & Oly Club

We are very pleased and excited to announce the Summer 2013 Olympic Weightlifting Program at CrossFit Roots. This two-day/three workouts a week program will enable athletes to develop their Olympic lifts in a dedicated training program and environment. 

The team will train under coach Ryan Landis as part of the USAW Club team. 

This program is suitable for a variety of athletes including those who would like to train and compete in the sport, those who would like to address a weakness in the breadth of their CrossFit abilities, those who enjoy the sport, and teens and athletes outside of the Roots community who have a special interest in Oly Lifting (and have never found a home to do so!).

The 3 month cycle will wrap up with the Fall Roots In-House Oly Meet. Competition is not required; however, it is encouraged!


Spaces are limited.

Questions about the program?  Contact Ryan Landis at 303 818 2774.

Program Details:
Start date: Aug. 19th, 2013
Program Ends: Nov. 7th, 2013 
Meeting days and times: Monday and Thursday from 5:30-7:00pm
Cost: $240 for members, $300 for non-members

Hot blog posts from last month.
Our beloved Zac and his family are headed back to Santa Cruz to raise their two little girls.  Read Zac's farewell here. 

Grab your glass of water and give this post a read.  It could help you out in your next workout!

Take the time to work on the low hanging skills that can help you drop minutes from your workout times.


Take Care of Your Hands

Every CrossFitter should know how to take care of their hands. Read up on proper hand maintenance so they are ready to get you through your next 100 pull-up workout.

June 2013
These folks beat the heat and made it in to Roots 20 times or more in the month of June. Way to go!  

Alex Chaux
Josh Meiers
Greg Castro
Chris Dizon
Brendi Ramirez
Arlene Brugal
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.  

The next Free Class & Intro Session is Tuesday, July 16th at 7:00pm.

Refer a friend, get cash back!

For our existing members, have a friend that you think might like to join our group?  Roots will give you $25.00 off your month's membership for each friend you refer.
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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