5 minute AMRAPRun for distance, do 3 burpees every 30 seconds 5 minute AMRAP50 Air Squats25 Sit Ups 5 minute AMRAPPinchgrip plate walk for distance 5 minute AMRAP20 Overhead Lunges5 Tuck Jumps Sunday Funday Meet at the Centennial Middle School Track. Come work off all of those snacks you’re going to eat while watching football. Centennial Middle...Read More

Reminder! Today’s workout is at the Centennial Middle School Track! AMRAP 30 minutes:Run 400m30 kettlebell swings15 burpees Go Long… Meet at the Centennial Middle School Track for a good old fashioned grinder. Come ready to run and have some fun outdoors as we move into fall! Centennial Middle School Track 2205 Norwood AveBoulder, CO 80304Read More

Chelsea Every minute on the minute for 30 minutes perform:5 pull-ups10 push-ups15 squats If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes. DJ Googs and Comp Program Meeting Get ready....Read More

GwenClean & Jerk 15-12- and 9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Cool Cruel SummerHamburguesa5 pullups10 pushups15 squatsrun 200m21 kb swings12 pullupsrun 400m75 wallball400m run12 pullups21 kb swings200m run15 squats10 pushups5 pullups September...Read More

Don’t forget! – tomorrow is the LAST Cool Cruel Summer!Details HERE. Row as far as possible in 30 minutes. orRun as far as possible in 30 minutes. DJ Googs in the HOUSE! A few weeks ago we dropped a post asking folks for their musical requests and the comment board exploded with suggestions. One athlete rose...Read More

7 sets of:2 front squats1 push jerk Thursday Track Workouts! Hey Roots, the Thursday Track Workouts have shifted to an evening time slot with the new fall schedule! Here are the updates:  Where?  Centennial Middle School track, by the tennis courts. When?  Thursdays, 5:30-6:30pm. Who?  All regular group memberships include the Track WOD (unlimited and 3x/week). Why?...Read More

Four rounds for time of:Run 400 meters50 Squats Competitor Program Meeting The 2015/16 Competitor Program kicks off at Roots in a few short weeks! Read below for details on the structure of the program and information on the interest meeting.  The goal of the Competitor Program is to prepare individuals for the 2016 CrossFit Open...Read More

EMOTM for 20 minutes:Odd: Row 200m all outEven: 2 deficit handstand push-ups or 2 weighted kipping pull-ups XEndurance at Roots on Tuesday The nutritional needs of our athletes at Roots vary widely. Many of our athletes spend the weekend charging hard on trails on their bikes or on foot. Some come into Open Shop and...Read More

45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds) Three Important Ab Exercises In May of 2003, Coach Glassman wrote the article 3 Important Ab Exercises. As CrossFit has developed folks have been wowed by heavy lifts, crazy workouts, and lots of volume. But as Coach Glassman...Read More

For time: 100 wall-ball shots, 30-lb. ball  Ryan and Jonathan at the Longs Peak Scottish-Irish Highland Festival Get out your skirts, or kilts, gentlemen – Ryan and Jonathan throw down in Estes Park this weekend in the Scottish Athletics event at the Highland Festival! Come watch them compete in hammer throws, putting the stone, and...Read More