4 rounds with 3min rest between: 30 double-unders 20 step-ups (24/20) 30 kb swings (1.5/1) 1. Vitals: Allison Smith, joined in August 2015 2. Where were you born/raised? Northern Virginia 3. Married, kids, family? Just a mischievous kitten named Tellie 4. What do your days consist of? Registered Dietitian by day and food lover/beer connoisseur by night. I work at CU Boulder with Campus Dining Services and I love everything nutrition, food, and cooking! 5. What is your favorite thing about CrossFit? I never stop getting better! Even after 5 years of CrossFit I am always hitting PRs and learning new skills. 6. What is your least favorite thing about CrossFit? T-Rex arms (when I do too many pull ups and can’t fully extend my arms for a few days after) and not being able to walk down the stairs. 7. Favorite WOD or movement? Isabel 8. Lease favorite WOD or movement? Karen 9. Do you have any...Read more

Last chance to order delicious “Paleo” fried chicken, ORDER Yellowbelly NOW! (they have other delicious stuff too) Class WOD Complete as many rounds as possible in 10 minutes of: 10 power snatches (95/65) 10 burpees CCS Finale WOD (4pm-7pm) “Nick” 12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand push-ups on dumbbells Tonight is the night! The final installment of the Cool Cruel Summer Series which means Summer is coming to an end. We’ll miss it but no heartbreaks tonight at least! Come in and say farewell to Summer by giving a heroic performance. Suerte will be on hand making delicious drinks to sample, Yellowbelly will be serving up the food (if you ordered), and your fellow athletes will need some yelling of encouragement, so join us tonight! Middle School and High School Athletes Come at 4pm and meet Dave for your last Cool Cruel Summer WOD....Read more

REMINDER: This Thursday is the last Cool Cruel Summer event. We will be doing the hero WOD, Nick. Suerte Tequila will be onsite sampling delicious drinks! Pre-Order your Yellowbelly here! Bring a favorite drink to share! 25min AMRAP: 15 unbroken squat clean thruster slamballs (20/30) 400m recovery run We’re all familiar with what lactic acid feels like in our bodies but do you know what is really happening? Your body breaks down glucose for energy and a byproduct of that process is lactate. At slower easier movements, because your body requires less energy, lactate can be reconverted into energy (through the Cori Cycle) at a rate fast enough that lactic acid does not begin accumulating, and thus you can continue moving. But in intense environments, where we as CrossFitters spend a lot of time, the lactate production can escalate to amounts that begin accumulating in the body, and through a lot of other...Read more

Pre-Order your Yellowbelly food for the final installment of the Cool Cruel Summer Series this Thursday! Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Ladies of Roots, the moment you have been waiting for is HERE! The Roots/Shebeest collection is now available for pre-order in the Roots Square Store. Designed in collaboration with Roots athlete, Patty Nilsen, this collection combines Sheebeest’s focus on top notch fabrics and fit with fun, fashion, and the Flatirons! There is a full fit-kit available at Roots to ensure that you get the sizes and styles that are right for you. Come on in and try on these smokin’ hot looks. This collection is pre-order only so don’t miss the September 25th deadline!Read more

Overhead Squat 3-3-3-3-3 then, Death by Handstand Push-Ups: 1 on min1 2 on min2 3 on min3 … until you can no longer finish the amount of hspu within the minute. Death by Handstand Pushups is part of your yearly benchmark series. Log your score! Back on the menu beginning next week is the Erg Wod with Coach Lauren! Come brush up on your rowing technique every Tuesday starting next week (9/20) at 4:00pm!  Read more