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

Sunday classes at Roots at 7am OR Centennial Middle School track at 9am. Shop Wod 17min AMRAP: 18 pullups 15 push jerks (135/95) 12 pistols Track Wod 15min AMRAP, alternating rounds with a partner: 100m shuttle sprint (50m/50m) 15 kb swings (24/16) 10 jumping lunges 100m shuttle sprint (50m/50m) Spring is here, so get to the shop for an early workout so you can enjoy the rest of your day outside or come out to the track and get your workout in AND get outside all at once! In the meantime, watch the above video for some behind the scenes action of the Update Show.  Clearly, they are all business.  Read more

Saturday classes at Roots at 7am OR Centennial Middles School track at 9am. Shop Wod 3 rounds: 120 double-unders 12 burpee box jumps (24/20) 9 goblet squats (72/53) Track Wod Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Ever wonder why New Years resolutions are so hard to maintain or why old habits are hard to break?  Check out this article by fellow Root, Nicole Speer.  In it she explains how our brains make connections and why new connections can be difficult in the beginning, but with time and repetition they become easier.  To sum it up: Consistent steps in the right direction this year will strengthen the new pathways you are trying to build in your brain, but consistent steps in the wrong direction will further strengthen the pathways you want to leave behind. Neuroplasticity, we’re told,...Read more

Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only.  At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After finishing up The Open last week we realized that doing the workouts and movements as they are written is actually really hard. Sometimes it’s not even super fun and we get frustrated! It’s also really not any fun to do things that you’re not the best at. I mean it would have been way cooler if you could just pick the movements that you like and then do them over and over for five weeks of The Open – thus giving yourself the best possibility to feel good about yourself and your accomplishments. After this lengthy discussion, we decided that it was time...Read more