Nancy 5 rounds for time of: 400m run 15 Overhead squat 95/65# This is part of your yearly benchmark series. Log your score! Are you scared of dining halls? Scared of when your parents leave the house because you don’t know how to find the food in the kitchen? We’ve got a class for you. If you’re interested in learning how to prep good food quickly so that you can contribute in the kitchen at home and survive moving out of the house, come to the Not-yet-an-adult Cooking Class. Come learn some simple ways to cook real food and prep meals for a busy week. We will cook a variety of proteins and carbohydrates, discuss the hallmarks of a healthy meal with regard to quality and quantity, and package the food for meals during the week. Along the way we’ll learn some basic knife skills and tricks of making it...Read more

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