Archive for the ‘Workouts’ Category

October Newsletter and Fall Food Challenge! · 2 October 2014

5 rounds for time of: 10 strict handstand push-ups 20 GHD sit-ups October Newsletter and Fall Food Challenge! Be sure to check out the October Newsletter set to hit your email inboxes this morning. We’ll cover details on Crocktoberfest and the Harvest Hoedown. And, stay tuned.  Next week we drop all the details on the […]

Real nutrition makes its way to the NBA · 27 September 2014

Reminder! The 9:30am workout will be held at North Boulder Park.  Meet at the southwest corner of the park (the usual spot).  There will be Open Shop from 6-8pm. Six 2 minute rounds, alternating between: Run 200m, max reps lunges Run 200m, max reps squats Real nutrition makes its way to the NBA Read about […]

Weekend Schedule · 26 September 2014

In Teams of 4:4x200m Relay4x100m Sandbag Relay100 Push-ups100 Medicine Ball Clean to Overhead50 Push-ups50 Medicine Ball Clean to Overhead4x400m Relay Weekend Schedule Saturday Meet at the TrackCentennial Middle School2205 Norwood AveBoulder, CO Sunday Meet Trevor at the southwest corner of North Boulder Park  There will be Open Shop from 6-8pm at Roots. Come in and finish […]

Fashion Friday Recap · 24 September 2014

Check yesterday’s post for updated instructions for getting SugarWOD installed on your Android phone. “Cindy”As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats Fashion Friday Recap A big thank you to Chelsea Boulder and Liz of Mile High Style for hosting last week’s Fashion Friday!  We had a blast hitting the town!  Liz […]

Meet Jessica & SugarWOD Android Update · 23 September 2014

3 rounds for time of:20 wall-ball shots to 12-foot target15-foot rope climb, 2 ascents Meet Jessica… My parents enrolled me in gymnastics at age 3 because they were afraid for my safety, as I frequently tried cartwheels on couches and flips off diving boards. I began competing gymnastics in Virginia under very strict Russian coaching, […]

Science Friday Sweeteners · 22 September 2014

For time:225-lb. deadlifts, 21 repsRun 400 meters225-lb. deadlifts, 18 repsRun 400 meters225-lb. deadlifts, 15 repsRun 400 meters225-lb. deadlifts, 12 repsRun 400 meters Science Friday Sweeteners Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls Check out this NYT blog post that looks into how artificial sweeteners may be changing gut biota. I think we’ll see a […]

The Salmon is Back · 21 September 2014

2 rounds for time of:30-inch box jumps, 20 reps5 muscle-ups24-inch box jumps, 30 reps5 muscle-ups20-inch box jumps, 40 reps5 muscle-ups The Salmon is Back Back by popular demand, Wild Alaska Salmon at Roots! Buy directly from the fisherman – Matt from Wild Alaska Salmon will be at Roots delivering Wild-Caught Alaskan Sockeye Salmon Tuesday, September […]

Remember your first CrossFit workout? · 20 September 2014

In teams of two, alternating each movement, complete ten rounds of:Dumbbell Hang Clean and Thruster x 10 repsBurpees x 10 reps300 Meter Run Remember your first CrossFit workout? “It never gets easy, You just get faster.”Post your first CrossFit workout and its effects to comments.

Know your movements! · 20 September 2014

For time:Row 40 Calories50 Alternating Pistols30 Toes to Bar10 Bar Muscle-Ups Know your movements! Today’s video shows three different ways to move a barbell from the shoulder to locked out overhead. Point A and Point B are the same in the movements, the difference is in how you get from A to B. Which one […]

Etiquette · 17 September 2014

Snatch 3-3-3-3-3 reps Etiquette No this isn’t charm school but there is a certain element of charm in how you carry yourself as an athlete at Roots. We put together a reference page on shop etiquette.  Read below to be in the know! Read the Etiquette page HERE.