Isabel 

“Isabel”
30 snatches (135/95) for time.

The 6pm class gearing up for nighttime laps around the parking lot with their super sexy headlamps.

The 6pm class gearing up for nighttime laps around the parking lot with their super sexy headlamps.

Isabel

Today is the first retest in the Benchmark Series.  We did this workout three months ago on September 9th.

Before coming to class today, check your log books or your SugarWOD app and see what your time was three months ago AND the weight you used for the workout.  Have this information with you.

There are a few ways you can approach this workout depending on what your time was last time.

If you did the workout in 4 minutes or less AND you did not use the RX weight, we recommend that you add a few pounds (5-10) this go around and try and match your time from before.

If you really really want an identical retest, then you are more than welcome to retest the workout exactly as you did it before (with the same weights).  That being said, if your time enters the 3 minute range and you are not using the RX weight, you need to add more weight next time.

If you did the workout with the RX weight last time, go faster.

Did you PR this workout today?  If so, by how much?  Post to comments. 

Planned Benchmarks for the Year – Round Two! 

3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps

Benchmark workout retest schedule.

Benchmark workout retest schedule.

Planned Benchmarks for the Year – Round Two!

In September of 2014 we launched an epic year-long benchmark series.  The series included retesting 12 CrossFit benchmark workouts, 4 lifts, and 5 skill tests on a 3 month basis for one year.  The goal of the series was to keep a consistent focus on athletic  progress and development over the course of a year and to help identify weaknesses.

December kicks off the second round of benchmark testing where we’ll take our first crack at redoing all 21 tests over the next three months.  

To learn more about the benchmark series, click here to view the original post.

Questions?  Post to comments. 

Long Sleeve Tees 

3 rounds for time:
10 clean and jerks (135/95)
20 pistols
Run 400m

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Long Sleeve Tees

A lot of athletes saw the coaches sporting long sleeve tees last winter and said, “what!? – where do I get one of those?”

We heard you!

Long sleeve tees are available in the winter order.  Order one on paper sign-up by today or place your order here online.

Questions?  Post to comments. 

Barbara 

Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round. 

Jed running behind the sled in the Thanksgiving workout.

Jed running behind the sled in the Thanksgiving workout.

Barbara

Barbara is a benchmark workout and a tricky one.  Come in and give it a shot!

Black Friday – Last Day to Order Apparel 

Three rounds for time:
Row 1000m
30 KB swings
Run 400m

Thanks to everyone who came out for the annual Thanksgiving Shit Show workout!

Thanks to everyone who came out for the annual Thanksgiving Shit Show workout!

Black Friday – Last Day to Order Apparel

Today’s the LAST DAY to order apparel!  

Place your order on the paper order forms on the shop front desk.  You can also order online at our Square Store.

Questions?  Post to comments.

Happy Thanksgiving! 

Winter Apparel order ends TOMORROW!
CLICK HERE to order or place your order on the sheets of paper at the shop front desk. 

2015 Annual Thanksgiving Shit Show

In teams of four, complete:
AMRAP 7 minutes:
7 wallball 
7 burpee
- rest 2 minutes – 
AMRAP 7 minutes: 
Using one barbell, find your team’s combined 1 rep max power clean
- rest 2 minutes – 
AMRAP 7 minutes:
Sled push 25 yards

15 slam balls
10 pull-ups
- rest 2 minutes – 
For time:
Enter the gauntlet.  
Each team member completes 20 burpees, followed by 45 thrusters (55/35)

Marcus going overhead and looking strong!

Marcus going overhead and looking strong!

Happy Thanksgiving!

Workout Descriptions and Details: 

Seagram’s Seven
AMRAP 7 minutes:

7 wallball (20/14)
7 burpee
ALL four team members working independently at the same time with their own wallball.  Sore is total combined rounds completed. 

Power What?  Power Who?
AMRAP 7 minutes: 
Using one barbell, find your team’s combined 1 rep max power clean.  Each team member can take as many attempts as they would like within the 7 minute time period.  One barbell per team!

Santa’s Sled
AMRAP 7 minutes:
Sled push 25 yards

15 slam balls
10 pull-ups
Only one partner can be working at each station at a time; however, teammates can “play through” another teammate if that person stops working at a certain station, allows the other teammate to complete the work for that station, and then picks up where they left off.  Score is total rounds completed for all teammates.

Grand Finale
For time:
Enter the gauntlet.  
Each team member completes 20 burpees, followed by 45 thrusters (55/35).  Next teammate cannot start the burpees until the person in front of them has moved on to the thrusters.  Each teammate must use 35 or 55 pounds.

Thanksgiving Festivities – All the Details! 

Don’t forget – Winter Apparel ordering ends Friday, November 28th!  All items available for pre-order ONLY!
Click here to order or place your order on the sheets at the shop front desk.

Grace
30 reps for time:
Clean and Jerk (135 lbs/95 lbs)
Grace is part of the yearly benchmark series!

The Thanksgiving Shit Show workout drew over 100 people last year between both classes.  We hope to see you there!

The Thanksgiving Shit Show workout drew over 100 people last year between both classes. We hope to see you there!

Thanksgiving Festivities – All the Details!

Happy Hour is tonight!  Come celebrate and give thanks for the awesome crew of athletes you workout alongside each day.  We hope you’ll join us tonight from 4:30-6:30pm at FATE Brewing Company.  See you there!

Pre-Order Update!
We heard from a few folks that there was some difficulty in placing their orders online through Square.  Stef has placed pre-order sign-up sheets out on the front desk.  Simply write in your order and we’ll take care of the rest.

Thanksgiving Holiday Weekend Class Schedule

Wednesday, November 26th
Normal class schedule EXCEPT no 5, 6, or 7pm classes.  
But DON’T FORGET! - the Roots annual Thanksgiving Eve Happy Hour starts at 4:30pm at FATE Brewing Company.  See you there.

Thursday, November 27th
The annual Earn Your Turkey Workout!  Classes held at 8:30 and 9:30am only.  You must sign-up for a class on MBO.

Friday, November 28th
Holiday Schedule.  Classes held at 9 and 10am

Saturday we return to the normal weekend schedule. 

Winter Apparel Order Ends THIS Friday! 

Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Pick your hoodie color and pre-order by Friday.  All hoodies available for pre-order only - we will not have any stock of this item.

Pick your hoodie color and pre-order by Friday. All hoodies available for pre-order only – we will not have any stock of this item.

Winter Apparel Order Ends THIS Friday!

Just THREE days left to hop on the web and order your 2015 Roots Winter gear.  All apparel orders must be placed by Friday, November 28th.

Remember! – all hoodies and sweatpants are available for pre-order ONLY.  And be sure to check out the long sleeve tees on the pre-order tab as well!

PLACE ORDERS HERE.

Questions?  Post to comments. 

Coach Trevor is Hired to the CrossFit Kids Seminar Staff 

Don’t forget – Winter Apparel ordering ends Friday, November 28th!  All items available for pre-order ONLY!
Click here to order. 

Amanda
9-7-5 reps for time of:
Muscle-ups
Snatches (135/95 lbs)
Amanda is part of the Roots yearly benchmark series.  Log your scores!

Train for the unknown and the unknowable.

Train for the unknown and the unknowable.

Coach Trevor is Hired to the CrossFit Kids Seminar Staff

It is with great pleasure and honor that we would like to announce that our very own Trevor Gibson was recently hired to the CrossFit Headquarters Kids Seminar Staff.

As part of the Kids staff, Trevor will travel around the world teaching the CrossFit Kids Seminar which prepares individuals to coach children ages 5-18.

Over the past year, Trevor has developed both the CrossFit Kids and Teens programs into thriving programs that develop confidence and athleticism through the CrossFit method – and the kids have fun doing it.

Congratulations Trevor!

To learn more about the CrossFit Kids and Teens programs at Roots, visit one of the following pages.  
CrossFit Kids
CrossFit Teens
CrossFit Roots offers the only licensed CrossFit Kids and Teens programs in Boulder. 

Second Time Slot Made Available for 100K Row Challenge! 

Don’t forget – Winter Apparel Ordering ends Friday, November 28th!
Click here to order.

“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball
Kelly is part of the Roots yearly benchmark series.  Log your score!

Eric working his way through bar muscle-ups last week.

Erik working his way through bar muscle-ups last week.

Second Time Slot Made Available for 100K Row Challenge!

We are happy to announce that we have added a second time slot to The Concept 2 Holiday Challenge.

CLICK HERE to sign-up for the 10am time slot.  See below for details on the challenge.

Back for it’s fourth year in a row is The Concept 2 Holiday Challenge brought to you by the one and only coach Lauren Rubini.

The Concept 2 Holiday Challenge gives you from  Thanksgiving Day until Christmas Eve at midnight to log 100,000 meters on the Erg!
The program will consist of 4 coached workouts, access to the regularly scheduled erg classes, additional erging times for athletes who sign-up for the challenge, and programmed workouts for the athletes to complete on their own.
DATES: November 26th to December 24th at midnight
PROGRAM INCLUDES:
  • Four coached workouts led by Lauren – the 10am time slot meeting times will be Sunday, November 30th at 10am, Sunday, December 7th at 6pm, Sunday, December 14th at 10am and Sunday, December 21st at 10am.
  • Additional opportunities each week to accumulate more meters toward your 100,000 meter goal (Tuesdays from 4-8pm, Wednesdays and Thursdays from 5:30-10:30am, Fridays from 4-6pm, and all scheduled Open Shop hours). This shop time is available only to athletes participating in the challenge and can be used only for the purpose of rowing. Please note that if there is rowing in the programming for the day, the group classes will have priority on the ergs.
COST: $75