27-21-15-9 reps for time of: Row (calories) Thrusters 95/65# This is part of your yearly benchmark series.  Log your score! If you missed our launch last week, be sure to come out for the fun this week! The event takes place every Thursday at 5:30pm leading up to the Bolder Boulder 10k. The run features 1, 2, 4, and 6-mile courses for you to choose from. Everyone is welcome to attend the run. Yes, that means friends and family of all ages. Our new neighbors, The Boulder Roadhouse Depot, have generously donated drink tokens to each person who participates in the run. No sign up is needed, but if you are bringing folks from outside the gym, be sure to come a little early so we can get waivers on file!Read more

Sumo Deadlift 5-5-5-5-5 We are pleased to announce the 2016 Spring Challenge at Roots! This challenge incorporates the best of the best to bring to you a thorough, well-rounded challenge that is just as much about the outside as the inside. We’ll start with an excerpt from CrossFit’s “What is Fitness” article: Sickness, Wellness, and Fitness There is another aspect to the CrossFit brand of fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. See table above. Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise, i.e., genuine fitness. For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood...Read more

3 rounds: power clean x 6 2 rounds: 5 pullups 10 pushups 15 kb swings rest 2min Every year we have a call for Judges to help us run the Friday Night Lights Open Series smoothly and efficiently. At Roots we’ve made our standard that every athlete participating in the Open has a certified judge.   To become an official judge each person must take an online tutorial and pass an online exam. Then every Friday they begin piling in just before heats begin where they’re debriefed in a judges meeting and then spend the next 2-3 hours spread amongst the chaos, counting reps, paying close attention to every movement ensuring they meet standards, and because they know the pain you’re enduring or know that later that night they’ll be doing the same, they may even throw in some words of encouragement or tips on what worked best for them. ...Read more

“DG”  Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps  U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. DJ is part of the Yearly Benchmark Series. Log your score. It’s hard to believe that a short eight months ago, Shane was lying in a hospital bed with a very uncertain future. The road back was not easy, to say the least, and is something we will never fully comprehend without experiencing it ourselves. Many of you witnessed Shane’s initial transition back to normal. His time in a wheelchair became...Read more

For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans, 20 reps 10 ring dips 15-ft. rope climb, 2 ascents Then, 3 rounds of: 115-lb. hang power cleans, 10 reps 5 ring dips 15-ft. rope climb, 1 ascentRead more