Archive for the ‘Workouts’ Category

Women’s Only Free Class and Intro Session · 4 September 2014

Complete as many rounds as possible in 20 minutes of:10 burpee pull-overs 30 squats60 seconds of handstand hold Women’s Only Free Class and Intro Session Have you, or a woman you know, wanted to try CrossFit but find it intimidating or don’t know where to start? Our Women’s Only Program provides a welcoming and inclusive environment […]

Embrace the Fat · 4 September 2014

Press 3-3-3-3-3thenDeath by C-2-B Pullups Embrace the Fat Check out this recent article in the New York Times – A Call for a Low-Carb Diet That Embraces Fat. We know it resonated with a number of you as a lot of your passed it on to one of the coaches.  Thank you for doing that! Many […]

Happy 40th to Eric. · 2 September 2014

10 x 2min rounds of:10 kb swings (24/16)row 200mmax rep wallball shots (20/14)1min rest between rounds Happy 40th to Eric. Not one, but two Roots coaches are now in their 5th decade of life! Happy 40th Birthday Eric!    

Standard Gym Protocol · 1 September 2014

Elizabeth21-15-9 reps, for time: Clean (135 lbs) Ring Dips Standard Gym Protocol Ski season is coming and what better way to get in shape than by taking some tips from the pros! Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it […]

Clare Small Pool · 30 August 2014

Pool Workout! Clare Small Pool Meet Trevor at Clare Small Pool on the CU Campus for a swimming workout with a CrossFit twist! Clare Small Pool.1855 Pleasant StBoulder, CO  

Weekend Plans! · 29 August 2014

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park.  On a continuously running 3 minute clock, perform 8 sets of:400m run10 medball cleans (20/14)5 burpee over medball Weekend Plans! This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class […]

Rising Obesity · 26 August 2014

10 2-minute rounds of:5 pull-ups10 push-ups15 squats5 pull-ups10 push-ups15 squatsRow for caloriesRest 1 minute between rounds. Score equals the total number of calories rowed. The Whys of Rising Obesity The Harvard School of Public Health explores the reasons Americans overeat and are getting fat. Read here. “Although sedentary lifestyles often share part of the blame […]

Sunday Funday · 23 August 2014

Complete as many rounds as possible in 30 minutes of:12 walking lunge steps15 GHD sit-ups15 hip extensions5 muscle-ups Sunday Funday  

Happy 40th to This Guy! · 23 August 2014

Complete as many rounds and reps as possible in 6 minutes of:3 Squat Snatches (135/95 lbs)6 Burpees Over the Barbell9 Chest-to-Bar Pull-UpsRest exactly 4 minutes, and then repeat, rest exactly 4 minutes, then repeat for a total of three 6 min AMRAPs.  Happy 40th to This Guy! Happy birthday Ryan!

Thank You! · 22 August 2014

Press5-5-5-5-5then4 rounds for time of:Row 500 metersRest 3 minutes Thank You! Thanks to everyone for a great turnout at the annual family picnic and shop anniversary party last Sunday!  It’s been a great year and we are very excited about what we have planned for you this fall! Happy Friday!