5 rounds for time of: Row 300 meters 25 push-ups REMINDER! Today is the FREE CrossFit Kids Event and Fundraiser. Grab your kids and head on over to Roots for a fun kids bit of fitness. Full event details can be found HERE. The event schedule is as follows: 11:00-11:15 – Welcome and Obstacle Course Kick-Off (the course will run throughout the event) 11:15 – CrossFit Kids Class (ages 5-10) 11:45 – CrossFit Pre-School Class (ages 3-5) 12:00 – CrossFit Teens Class (11-18) Please note that this event is open to the public. Feel free to bring your friends and family!  Read more

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Nutts is part of the Yearly Benchmark Series. Log your score! Yes, this workout looks “crazy.”   Read more

10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps PARENTS! On Saturday, October 29th (this Saturday!) we’re hosting a free kids event from 11-1pm! Please join us for Kids and Teens workouts, an obstacle course, and free giveaways including two SWEET KIDS bike kits from our good friends at Qloom.  The event is a fundraiser for the Healthy Boulder Kids Initiative. You can read more about sugary drink consumption, the proposed tax, and design of the program here. The event schedule is as follows: 11:00-11:15 – Welcome and Obstacle Course Kick-Off (the course will run throughout the event) 11:15 – CrossFit Kids Class (ages 5-10) 11:45 – CrossFit Pre-School Class (ages 3-5) 12:00 – CrossFit Teens Class (11-18) We’ll have coffee on hand to keep parents happy and CrossFit Level 3 and 4 Certified Trainers to take kids...Read more

Press 3-3-3-3-3 Skill Work: 10 rounds on the minute of: 3 handstand push-ups 1 rope climb  Read more

Complete rounds for 20 minutes of: 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score is total calories rowed. Record total number of calories, and number of rounds to notes. The fall food challenge is coming. Details on and sign-up for the month-long commitment to food will be released next week. In the meantime, let’s talk food. I’ve never been a huge fan of eating dinner leftovers for lunch. I know it works really well for some people and I admire those folks, really. Paleo cooks swear by it for the ease and efficiency – but I just can’t get into it. And Eric doesn’t help the cause because he likes leftovers about as much as he likes sweet potatoes. What I do love is salad. The other day I took 20 minutes to search “Paleo Salads” in Google and look through the results. I came across this gem...Read more