Jerry Run 1 mile Row 2K Run 1 mile This is part of your yearly benchmark series. Log your score! Come join Kirk at the shop at 5:30pm and get in your run in the sun.  The Roots Roadhouse Fun Run has been running strong (see what I did there?) since the last week of March and this week will be no different, except for the sun and warm weather! Roots partnered up with the Roadhouse Boulder Depot so be sure and stop in afterwards for a free drink.  This run is open to members and non-members so bring a friend or family member and get some training, and vitamin D, before the Bolder Boulder gets here!    Read more

With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. The 2016 CrossFit Regionals Events have been released for Friday!  That’s right, these are the events for Day 1 of the 3 day qualifying competition to sort out who will go to the CrossFit Games. Go HERE to see the full breakdown of the events as well as movement standards. It’s going to be one helluva show! Event 1 10 squat snatches (185/135 lb.), by 2:00 8 squat snatches (205/145 lb.), by 4:00 6 squat snatches (225/155 lb.), by 6:00 4 squat snatches (245/165 lb.), by 8:00 2 squat snatches (265/175 lb.), by 11:00 Event 2 10 rounds for time: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches (70/53)...Read more

Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. We are now in our 3rd week of the Spring Food Challenge and by now it should be pretty obvious that the first step to success is preparation.  As many of you have probably found out, when we start getting really hungry and we haven’t put much forethought into our meals for the day we can lose a lot...Read more

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Have a plan. We’ve talked about brain plasticity before and there we learned that through repetition our brains build connections or pathways that allow us to achieve that same act with less effort the next time. Overtime, these actions become “natural” or even automatic. Imagine a toddler learning to walk. It requires all of their attention and even then they experience a lot of mishaps. Now think of yourself walking. When we walk we’re not focusing on our steps and maintaining our balance, we’re thinking about something completely separate from the act of walking, yet we’re walking. That is one way the brain has created a pathway that is so strong that it no longer requires any of our conscious energy to achieve. Natural movement patterns are...Read more