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

Come to a Spring Challenge Chalk Talk on WEDNESDAY at 6:30am, 12:30pm, or 6:00pm. Sign-up for the Spring Challenge HERE. Three rounds for time: 25 KB swings (24/16kg) 25 hip extensions 400m run The 2016 Spring Challenge kicks off on Monday, April 18th. Whether you have done a Roots challenge in the past or if this is your first rodeo, you’ll find a ton of helpful information below. Please post any questions to comments because, chances are, someone has the same question as you! What is the Spring Challenge? At the heart of it, the Spring Challenge is a 8-week Paleo and quantity based food challenge designed to help athletes eat clean for a solid two month period. In addition, the challenge incorporates additional indicators of health and wellness such as sleep, working out, doing mobility, and completing a personal goal. How can I learn more? On Wednesday, April 13th we...Read more

Sign-up for the Spring Food Challenge and come to one of the chalk talks this Wednesday (6:30am, 12:30pm, 6:00pm). In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo deadlift high pulls Every week it seems like we hear about a new study telling us what we should or shouldn’t eat.  And every other week we hear of another study that now says the opposite of the first study.  Fat is good. No, now it’s bad.  Well, the right kind of fat is good, if it’s the right amount, and if you exercise, but not if you drink, and so on and so forth.  So how do we know what to make...Read more