Sign-up for the Spring Food Challenge! 4 rounds: 5 overhead squats then, 2min to complete: 20 cal rowing max rep wallball (20/14) rest 2min Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.   Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout-out Friday! What exactly is a shout-out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Here are a few of my own: “I’d like to give a shout-out to Stacey Root for completing the Open as a brand new athlete to CrossFit!” “I’d like to give a shout-out to Jenn for her first ever handstand pushups!” “I’d like to give a shout-out to Gus for going after the heavy deadlifts in 16.4!” “I’d like to...Read more

Nate As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings This is part of your yearly benchmark.  Log your score. Don’t forget, tonight Roots is joining up with Boulder Wine Merchant for a fun night of wine tasting.  Come out and learn about biodynamic wines and hangout with some of your favorite people.  Tasting begins at 5:30pm and carries on till 7:00pm. Also, tonight is our 3rd week of the Roots Roadhouse Fun Run.  Meet at the shop at 5:30pm, run, then head to The Depot for some complimentary beers!  This run is open to members, friends, family and anyone looking for a good time! See you tonight!Read more

Hang Power Snatch 5-5-5-5-5 The Spring Food Challenge is just around the corner!  Have you signed-up?! Next week is Intake Week! Please come to one of three Chalk Talks next week to learn more, ask questions, and get this thing started right! Chalk Talks Wednesday, April 13th 6:30am, 12:30pm, 6:00pm Join Nicole Christensen and Laura Ligos of InsideTracker for a thorough walk through of the 2016 Spring Challenge. In this session we’ll talk about our approach and goals of this challenge, the challenge rules and structure, as well as the importance of tracking biomarkers in any health and fitness pursuit. Individuals who wish to have their blood drawn through InsideTracker for the challenge will receive a discount code for their blood draw next week. Have a question that you need answered now?  Post to comments!  Read more

10 rounds: 100m sprint Roots! Please join us on April 7th for a special evening of wine tasting and CrossFit education at the Boulder Wine Merchant from 5:30 to 7:00 pm. Come learn about organic and biodynamic wines and get to know your locally owned wine shop staff, meet owner and Master Sommelier Brett Zimmerman, and chat with your fellow Roots members about wine, wellness, and CrossFit – is there a better combination?Read more

For time: 20-lb. medicine ball cleans, 42 reps 21 body-weight bench presses 20-lb. medicine ball cleans, 30 reps 15 body-weight bench presses 20-lb. medicine ball cleans, 18 reps 9 body-weight bench presses “Men will die for points.” ~ Greg Glassman Coach Glassman also said that CrossFit prepares us for life.  It prepares us for life by dishing out constantly varied workouts using functional movements and we provide the intensity and then, boom.  Life is ever changing, so to create something that can somehow best prepare you for that, is it any wonder that scaling is necessary for everyone from time to time? I mean consider the range of possibilities anyone can experience in life.  Illness, death, birth, love, etc.  The possibilities are truly endless and yet this program best prepares you for any and all of them.  And we’re not just talking being prepared on the physical level though that...Read more