21-18-15-12-9-6-3 reps for time of: 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. Check out this video on the Glute Ham Developer (the GHD) that features Josh Everett. If you want to use the GHD in workouts, we want you using the GHD on a consistent basis before and after class. The Glute-Ham Developer.Read more

Push Press 5-5-5-5-5 Push press 5×5 is part of the Yearly Benchmark Series. Log your score! Suppose that everything you needed or wanted to accomplish in a day (or week or month) had a finite total. In other words, you had a 5-gallon bucket from which you had to fit all of your work and life responsibilities as well as your hobbies, long term goals, personal relationships, obligations – everything. With a finite total capacity for all of life’s demands and enjoyments, there has to be a give and take in each area so that it all fits in the bucket. For example, if you spend more time working, you inevitably have to pull time from another area – say, working out or cleaning your house. Oftentimes when people want to improve an area of their life, they first think that they need a bigger bucket – a 10 gallon bucket for example. While...Read more

Annual Shop Closure (Thursday-Sunday) Have you checked out the Roots Flickr page? You’re probably in it somewhere, and it goes all the way back to 2010. It’s a perfect lazy Sunday activity so check it out!Read more

Annual Shop Closure (Thursday-Sunday) Suerte Tequila, owned and operated by our very own Roots’ members, has been nominated by USA Today as part of the 10 best Tequila brands.  You can read more about how they choose HERE, but know that ultimately they choose based on votes which we can all contribute to through this link (you get one VOTE per day per brand so be sure and VOTE each day!).Read more

Annual Shop Closure (Thursday-Sunday) 1. Vitals: Jean Sanson, joined CrosssFit in February 2016 2. Where were you born/raised? Born and raised in Miami Beach, Florida 3. Married, kids, family? Married to Chuck Sanson (retired CrossFitter) with two girls, Leah 12 and Brooke 10 (both apprehensively considering CrossFit) 4. What do your days consist of? Days consist of 6:30 am CrossFit or sunrise bike ride, full day of work at the City of Boulder planning great transportation options – like walking, biking, and transit. Then home to the family and often in bed before the kids. 5. What is your favorite thing about CrossFit? My favorite thing about CrossFit is the variety. I used to surprise myself and not look at the workout the night before. You never know what you’re getting into. 6. What is your least favorite thing about CrossFit? My least favorite thing about CrossFit is getting to CrossFit....Read more