5 rnds of: 50 double-unders 45-lb. dumbbell squat cleans, 15 15 burpees 50 double-unders Rest 2 min Did you see the BIG ANNOUNCEMENT last week?! Well, now it’s this week and it’s going down this WEDNESDAY! Here’s what you need to know: When: This Wednesday, 7/13/16, 4:00-7:00pm.  Morning and afternoon classes will be your regularly scheduled program and a different workout. What: The Reebok Nano 6.0 truck is stopping into Roots on their trip across country that will end at the CrossFit Games in Carson, CA. We want to celebrate so we’re moving the July Cool Cruel Summer up to this Wednesday. The workout is Hotshots 19. Who: Roots members and experienced CrossFitters! How: Sign-up in MBO and then you’ll be able to put yourself into a heat upon arrival. There will be a warmup Coach and Coaches on hand to help you scale appropriately. Why: Because it’s going to be AWESOME! And if that’s...Read more

For time: 75 pull-ups Row 500 meters 75 push-ups Row 500 meters 50 pull-ups Row 500 meters 50 push-ups Row 500 meters 25 pull-ups Row 500 meters 25 push-ups Row 500 meters  Read more

Complete as many reps as possible in 20 minutes of: 135-lb. clean and jerks, 15 reps (95) Rest 1 minute 155-lb. clean and jerks, 15 reps (105) Rest 1 minute 185-lb. clean and jerks, 15 reps (135) Rest 1 minute 225-lb. clean and jerks, 15 reps (155) Rest 1 minute 245-lb. clean and jerks, 15 reps (170) Rest 1 minute 265-lb. clean and jerks, 15 reps (185) Some folks like to run and do fitness outside. Some folks like a good craft beer. Some folks like to tie those two interests together. Enter…the 2016 Boulder Beer Company Brew Run! We are proud to sponsor this fun, annual, social event along the Boulder Creek 0n Saturday, July 16th at 10AM. What is the event?  A social fun run along the beautiful Boulder Creek trail. Finish with an ice cold brew and lively games on Boulder Beer Company’s fabulous patio! How much does...Read more

27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. In the course of June, we accidentally missed programming workout 15.5 as part of the June benchmarks! Luckily, Shane caught it so we won’t miss out on this gem of a workout. This will be the second of four times we’ll get to test this workout in 2016! In 2015, CrossFit.com wrote an interesting analysis of The Open population and its performance in this workout. You can read the article HERE. Our favorite line, in describing the distribution of times across men and women, “Here’s the distribution of the Rx’d scores for men and women, 18-54 years old. Two smoothly-sloping mountains of suck.” (you can see the distribution in the chart pictured above).  While this workout is a doozy, a little effort in pacing can make it a “pace and fly” effort rather than a...Read more

5 rounds of: 2 minutes of triple-unders 1 minute of handstand walking Rest 2 minutes  Post reps completed and distance walked for each interval to comments. As athletes spend time in the gym, and accumulate all of “that fitness”, what are they to do with it? Check out this video to see what Kenneth Leverich, multi-year Games athlete, did at the famous Muscle Beach.  Read more