5 rounds for time of: 3 rope climbs Run 400 meters Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs. Partner mobility is the best at working out those kinks you’d rather avoid. Grab a friend and stick around for an extra 10 minutes and work out those crunchy bits!Read more

“Freestyle Fran” 45 reps of each for time: 95-lb. Thrusters Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. Ari came home with the biggest portobello caps I have ever seen last weekend so I made this one up so we could chow down on them asap! If you’re keeping it strict then leave out the goat cheese and sour cream. You could substitute some guacamole in their place. Let me know what you think! Prep Time: 10 minutes Cooking Time: 25 minutes Meals: 4-6 1 tbsp cooking fat 1 lb ground beef 1 medium onion 1 jalapeno 6 cups spinach 4 cloves garlic 1/4-1/2 cup cilantro 1 tbsp seasoning (I used a Habanero blend from Whole Foods, but any “Mexican” or spicy blend will do.) 6 portobello caps goat cheese salsa sour cream Heat the oven to 350 F. Remove gills and stem from caps,...Read more

Deadlift 2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! “Why do we do that crazy thing with the legs straight out to the side?” If we look at the straddle position with our legs straightened and split wide there is obviously a lot of flexibility going on. Sitting in the position correctly is enough for some to get a good hamstring stretch. For others it’s also building strength in our erectors (low-back) and hip flexors as they work hard to keep us sitting up (rather than falling backwards). This has tremendous carry-over to the bottom of the squat where many can get a “butt wink”, which is caused more often than not by awareness and strength in these muscles. Trying to lift our legs from this position uses the leverage of the legs to strengthen our hip flexors at a very end-range position. Stronger hip flexors...Read more

Run 5k The Roots Harvest Hoedown is just 2 weeks away and we are excited! Our 1-day competition for teams of 2 (1 male/1 female) debuted in 2014 and was a BIG hit! 32 teams showed up to throwdown on the 3 events that day. Amazing prizes were taken home by both participants and spectators and the weather was nothing short of a typical beautiful fall day in Boulder. On October 15th of this year, we plan to do it all over again but better of course! Mark your calendars and come out and cheer on your fellow athletes and maybe even win a door prize. Check back next week for the release of the workouts! Want to compete? Register your team HERE before Registration closes on October 8th! Want to volunteer your help? Email Shane.Read more

7am Shop WOD 50 muscle-ups 9am Park WOD In teams of 3, 5 rounds each: 12 tuck jumps 6 jumping lunges 50m sled sprint Do you have a muscle-up? There’s no better time than now to start working towards it or make it better! Don’t have a pull-up yet? We’re going to work on that too! Or a dip?! We got you covered, just come in. Then join us at North Boulder Park for some explosive fun.Read more