Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For a full description of the workout, movement standards, and prescribed weights, click here.

This is one of the most spectacular CrossFit videos I have ever seen.  Kudos to Sam Briggs and for living below parallel.  

CrossFit Open Workout 13.4

Tonight is the fourth Thursday Night Throwdown!  Don’t forget to sign-up for a heat in MBO!  ALSO, please remember, there is no Open Shop on Sunday.  It has been moved to Saturday night from 6-8pm.  If you would like a second try at 13.4 (or miss today) at Roots, you must come on Saturday evening.  

and…be sure to read through the MANY shop events going down in the coming week, including the Spring Food Challenge and Nick n’ Willy’s Wings at 13.5!

Friday, March 29th – Announcement of the SPRING Food Challenge
It’s here!  The spring food challenge is coming your way on April 15th.  Check in to the blog TOMORROW to learn all the dates and details of this challenge.

Saturday, March 30th – CrossFit Open Workout 13.4 Make-up, 6-8pm.  
Want a second shot at 13.4?  Get it in Saturday evening.  Please note there is no Open Shop on Sunday.

Sunday, March 31st – CrossFit Roots will be closed on Sunday, March 31st

Monday, April 1st – CrossFit Endurance Spring Training Start Today!
We are squeezing in one more CFE Session prior to the Bolder Boulder and the summer race season. CrossFit Endurance is a fantastic way to get ready for those summer races and adventures that are just around the corner. We combine CrossFit workouts with high intensity, interval-based running workouts to build capacity for running, biking, adventure racing, or whatever your outdoor passion might be.  Signup details as well as program dates, times, and cost are available here. There are just a few spots left, so sign up today! Still have questions? Email Tracie.

Thursday, April 4th – Women’s Only OnRamp Program 
The Women’s Only Program is a five day a week program that meets at 10:30am Monday through Friday.  It is 100% CrossFit.  The entry point to the Women’s Only Program is the OnRamp.  Details on the Women’s Only Program are available here.  Registration is available here.  Please note: the Women’s Only OnRamp grants access to the Women’s Only Program and not the regular group class membership program.

Thursday, April 4th – CrossFit Open Workout 13.5 Thursday Night Throwdown PLUS WINGS!
Come do the last workout of the 2013 CrossFit Open and celebrate Roots style with Nick n’ Willy’s Wings, salads, and happy hour.  Be sure to sign-up for your wings order this week at the shop on the clipboard at the front desk!

Friday, April 5th – Sports Combine to Benefit the Colorado Rugby Team
Join us for the first annual Sports Combine to benefit the Colorado Rugby Team.  Come test your one rep max back squat, power clean, and weighted pull-up in a competitive event that raises money for a great team.  This event is open to members and non-members.  Registration is available here and entry fees are $15/person ($10 for students).  All proceeds go directly to the CU Rugby team.  Bring a friend, cheer on the competitors, win great prizes, eat from the Moe’s Barbecue Truck, and have fun watching or participating in this lift heavy shit event.  And be sure to check out the Facebook event page!

Saturday, April 6th at 11am – Spring Olympic Weightlifting Meet
Sign up now to compete in the Roots Spring Weightlifting Meet!  This is the first meet of a two meet series – the first on Saturday, April 6th and the second on July 13th.  This contest is a great opportunity to set new contest PR’s and to mix-up the competition.  This meet is open to members and non-members.  $20 registration fee.  Registration available here.

Saturday, April 13th – Park Workouts at 8, 9, and 10am
Come enjoy the sun and the first monthly park workout weekend of the spring/summer season!  We’ll see you at North Boulder Park!