21-15-9 Dumbbell Thruster (35/25) Burpee Double Under* *For each round, double the number of double unders. So round one would look like 21 thruster, 21 burpee, 42 double unders.  Due to the inclement weather, the Spring Olympic Weightlifting Meet has been cancelled. Classes have been moved to 8 and 9am.  Who knows what this storm entails! Come on in and get in a workout before getting cozy by the fire!  Read more

Due to the imminent inclement weather, we have decided to cancel the 2016 Spring Olympic Weightlifting Meet. Competitors, please check your email for details. Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps  Post rounds completed to comments. On Saturday come cheer on your fellow Roots athletes at the 2016 Spring Olympic Weightlifting Meet! Lifting begins at 9am and will continue through the afternoon! Morning classes are shifted to 7:00 and 8:00am! Come workout and then check out the action on the platforms. We hope to see you there!  Read more

For time: 55 handstand push-ups 55-calorie row 55 wall-ball shots 55 deadlifts  Use the same loads you used in Workout 16.4. That’s right, this workout is 16.4 backwards, and for time.  As part of the 2016 Spring Challenge, we have partnered with a local meal delivery company – RADBoulder. RADBoulder and the coaching staff have worked together to create meal options that fit the CrossFit Kids Dietary prescription. Meals will be delivered on Monday and Thursday and athletes can choose between a 3, 5, or 7 meal delivery. Portions per meal: 4 ounces of protein per meal 3-4 ounces of starch per meal 6 ounces of vegetables Wicked tasty Learn more HERE or ORDER HERE! Post any questions to comments.  If you are registered for the challenge, here’s your To Do list for the week: Read the packet! The challenge packet will be emailed to all participants today, Thursday. Download the Is it Paleo?...Read more

Overhead Squat 1-1-1-1-1-1-1 Please join us today at 6:30am, 12:30pm, or 6:00pm for a Chalk Talk on the Spring Challenge. Haven’t signed up yet but want to learn more? Great! We hope to see you there. Done a bunch of challenges and not sure if you want to participate? Come learn about how this challenge is a little different than in years past. In the hour we’ll cover a background on our approach to food and fuel, walk through the challenge structure, and listen to a presentation by Laura Ligos of InsideTracker.  Read more

Come to a Spring Challenge Chalk Talk on WEDNESDAY at 6:30am, 12:30pm, or 6:00pm. Sign-up for the Spring Challenge HERE. Woehlke 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups  Rest 3 minutes between rounds.  Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members. Are you registered for the Spring Challenge? If not, learn the details here and consider signing up alongside the 68 athletes who are already IN. Or, ask a coach to chat about why you might be...Read more