Complete as many rounds as possible in 7 minutes of: 135-lb. sumo deadlift high pulls, 10 reps 135-lb. push presses, 10 reps The first chalk talk is tonight! Roots’ very own Christiana Scott will be on-site sampling some of her delicious food. Christiana recently opened her own personal chef company here in Boulder, Wildberry. She comes to your house, cooks you amazing food, cleans, and you come home to a custom menu and a spotless kitchen! Checkout their site for more info or come in, try some, and ask her yourself! See you at 6pm! Sign-Up for the Big 3 SmackdownRead more

For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters The first chalk talk for the “Big Three Smackdown” food challenge is tomorrow night at 6:00pm. The second and final chalk talk will be Friday, November 18th, at 7:30am. Attend one to get all the down and dirty details of our winter food challenge. Attendance is not necessary to participate so if you’re ready to sign-up, DO IT!Read more

3 rounds SLOWLY of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 toes-to-bars 10 hip-back extensions 20 back extensions 20 hip extensions More movement through your spine allows you more options in virtually every single other movement. Not to mention it houses your nervous system which is the principle link between our brain and our bodies. When moving large loads quickly we focus on keeping movement of the spine to a minimum, and this builds tremendous strength at maintaining a neutral spine which is very helpful when trying to move large loads, but it is equally as important to develop capacity to move your spine freely in any direction. After all, life doesn’t always happen in ideal situations. Exercises like back extensions build strength in all the tiny stabilizing muscles of the spine, and there are A LOT. They also increase our proprioception (body awareness) so we can control our spine in space regardless...Read more

7am Shop WOD 15min EMOTM: 1 squat snatch + 1 hang squat snatch 9am Track WOD Run 1 mile Every minute stop and perform 5 burpees What’s the most difficult time of the year for athletes to maintain the health and fitness that they’ve worked so hard for over the year? The HOLIDAYS! Lots of parties, late nights, drinks, sweets, and a hectic holiday schedule that sometimes overrides workouts make for a January 1st that can be less than inspiring. So let’s make a pact to DO SOMETHING ABOUT IT. Introducing the Big Three Smackdown to address this wonderful yet sometimes frustrating time. Please join us this Wednesday and Friday to learn about the upcoming smackdown. Below is a brief overview. Want more info? Come to the chalk talk or just sign-up! Chalk Talk Dates: Wednesday, November 16th at 6:00pm Friday, November 18th at 7:30am Challenge Dates: Friday, November 25th...Read more

7am Shop WOD Tabata squat Max reps of muscle-ups in 4 minutes 9am Track WOD 10 80-yard shuttle sprints Rest as needed between effortsRead more