Complete as many reps as possible in 5 minutes of: 165-lb. squat clean and jerks Skill Work:  10×2 deficit handstand push-ups Check out Ali Minton’s account of Bill’s journey from torn biceps to first muscle-up in one year! I first met Bill in late July 2014, shortly after his first workout at Roots. Since day one, Bill (aka: Joe Oldenslo on Sugarwod) has immersed himself in Roots. He has taken an active role in bettering himself as an athlete and has become a fixture at Roots social events. His hard work, dedication and positivity have helped him to rehabilitate a torn biceps and achieve one of his biggest goals – the elusive ring muscle-up – in one short year. Let’s take a walk through Bill’s journey to achieve his goal… August 2014 Mobility – Bill came to Roots knowing his mobility was a limiting factor. He, along with the coaches...Read more

For time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups As we roll toward Memorial Day, it can mean only one thing in Boulder, Colorado – The BolderBoulder 10K! We’ve heard rumors that a few shop athletes have run the race for over 30 years! Are you running the BolderBoulder? Post to comments!  Read more

Back Squat 7-7-7-7-7 Get ready! The Cool Cruel Summer Series makes its return on Thursday, June 16th and continues for four months on the 3rd Thursday of each month. What is the Cool Cruel Summer Series? It’s a series of four CrossFit benchmark workouts voted on by Roots members. Why would I want to do this? Because it’s fun…and, it’s fun. Do the series for fun, to set new PRs, meet people who come to the shop at different hours of the day, and have fun. Did we mention to do it for fun? And what summer series would be complete without wings, wine, and maybe some PaleoPong? We’ll have the option to order food and each event will be BYOB. Mark your calendars for the summer workout and party series now! MOST IMPORTANTLY – we want to hear from you! Scroll through the CrossFit Benchmark workouts (Girls, Heroes, and Named workouts)...Read more

Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk Hey Foodies! The Food Lab Boulder is hosting a sweet summer series of classes titled Eat Like an Athlete.  The series Kick Off event is May 23rd from 6-9pm at Food Lab in Boulder. The class will focus on the right foods to optimize your training and racing. Chefs Casey Easton and Kelly Newlon are offering an incredible hands-on evening – for any food lifestyle – of cooking, discussing and, of course, eating at the Food Lab space in Boulder. And best of all, this SufferBetter evening will support a great cause, the Chef Ann Foundation – an organization whose mission is to provide tools that help schools serve children healthy and delicious meals made with fresh, whole food. Space is available for 20 cooks and/or athletes. Sign-up is available HERE. Nicole, Eric,...Read more

Complete as many rounds as possible in 10 minutes of: 50 double-unders 135-lb. back squats, 10 reps Be sure to tune into the final heats of the 2016 CrossFit Games South Regional Qualifier this afternoon! View the LIVE feed HERE.  Read more