Clean and Jerk 1-1-1-1-1-1-1 reps Crocktoberfest 2014 Less than one week until it goes down! Join us for Roots’ 4th Annual Paleo Crocktoberfest crock-pot cooking contest!  Bring your favorite crock-pot creation and compete against your fellow athletes for the title of Roots’ Ultimate Crocktologist! Sunday, October 5th – 4:30pm REGISTER HERE! There will be 3 categories of competition...Read More

Deadlift3-3-3-3-3This is the last workout for the September benchmarks!  Record it! Getting Reps Just Below Your Technique Ceiling When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling. Picture this scenario.  You’re in class and working up to a 3 rep max...Read More

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...Read More

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...Read More

Reminder!  Open Shop on Sunday has been moved to 6-8pm for this weekend only.  Power Clean3-3-3-3-3then4 rounds for time:15 Abmat Sit-ups15 KB swings (24/16) Pam on the Podium Last weekend Pam and Jim competed in the Front Range Masters Championships at Front Range CrossFit in Denver, Colorado. Pam took 3rd overall in the women’s 50-54...Read More

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...Read More

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,...Read More

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...Read More

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...Read More

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.Read More