[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (110lb / 50kg) Jerk (110lb / 50kg) MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (135lb / 62kg) Jerk (135lb / 62kg) MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (75lb / 35kg) Jerk (75lb / 35kg) Thanks MaryAlice for passing along this great recipe. Brussels Sprout Guacamole Modify measurements based on your own block prescription, if doing Zone. Ingredients: Brussel sprouts Avocado Radish Sea salt Pepper...Read more

Deadlift 2-2-2-2-2-2-2 May is just around the corner and that means one thing – Memorial Day Murph at CrossFit Roots. We hope you can join us for this annual event that honors our country’s fallen soldiers. This year’s Memorial Day Murph is on Sunday, May 29th. Athletes do the CrossFit Hero workout Murph and then stay for a potluck breakfast. Last year over 100 athletes came out do the workout. THE WORKOUT  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful...Read more

In teams of two, complete 3 rounds for time of: • 20 strict ring dips • 20 strict chest-to-bar pull-ups • 10 barbell Turkish get-ups, 75 lb. It seems that I haven’t been to the shop in the past few weeks without talking to someone that it’s finally time for bike season! And what better way to support the activity you love than by eating burgers over at our neighbors at the Roadhouse Boulder Depot?! Starting next week, The Roadhouse Boulder Depot is donating $1 to the BMA for every burger sold! Check out the press release below. A few key points here:  Partnership between Boulder Depot restaurant and the Boulder Mountainbike Alliance could raise as much as $50,000 for the nonprofit group It’s pretty simple: go to the Roadhouse, order the BMA Burger, and $1 will go to the BMA! The BMA burger will be on Roadhouse Boulder Depot...Read more

Row 2,000m Oh hey! Just another friendly reminder that the Roots Roadhouse Runs are in full swing on Thursday evenings at 5:30pm. Come meet Kirk at the shop to do a 2-6 mile run. Afterward, walk across the street to the Roadhouse Boulder Depot for a free drink! The sun is sure to be out this Thursday and we’ll take advantage of their gorgeous patio. Bring a friend! This run is open to members and non-members.  Read more

“Nancy”  Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Nancy is part of the Yearly Benchmark Series. Log your score! A huge CrossFit Roots congratulations to our Masters Qualifiers! These individuals finished in the top 200 WORLDWIDE to earn a spot in the next round of competition – the Online Qualifier. AmyJo (45-49) Cherie (40-44) Nicole (40-44) Ben (50-54) Alice (55-59) The online Masters Qualifier kicks off this Thursday at 5pm. All four workouts will be announced at that time. Athletes will have until Monday at 5pm to complete the workouts and submit a video for each. The Top 20 athletes in each age division move on to the CrossFit Games in California in late July. You’ll see this crew at the shop a bunch over the next week. Cheer them on and give them a high five! They earned their spot in the top...Read more