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

In teams of 2: 115 snatches (75/55) 16 rope climbs 75 handstand pushups 800m run One partner works at a time for the first three movements. Both partners start an 800m run at the completion of the last handstand pushup. Time stops when the last partner finishes their 800m run. This is the last week of score submissions! Remember to enter you 16.5 score by Monday at 6pm! Shane will host the last make-up on Monday at 6:30am and 11:30am.  Read more

Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees  Men use 95 lb. Women use 65 lb. And it’s here…again! The last workout of the 2016 CrossFit Open is…14.5! We are pleased to welcome everyone to the grand finale of Friday Night Lights this evening beginning at 4:00pm. Heats will run every 15 minutes. Please remember to sign-up on MBO for a heat! Progenex will be on-site with a special gift package for all Open competitors! After the final heat, please join us for a special celebration at the Roadhouse Boulder Depot. There will be a buffet set-up and beers for all. We hope you can join us for the workout, to cheer, or to celebrate!  Read more

Reminder! The Roots Roadhouse Run kicks off TONIGHT (Thursday) at 5:30pm. Meet Nicole and Kirk at the shop to put in 2-6 miles. Join us afterward for a (free) beer at the Roadhouse Boulder Depot! And bring a friend! Back Squat 1-1-1-1-1-1-1 As we head into the final week of the 2016 CrossFit Open, we wanted to take a moment to thank the awesome (and volunteer) crew of photographers that have captured many incredible moments over the past four weeks. Shayna Larsen, Andrew Mills, Mike Turner, and Ali Minton. A considerable amount of work and time goes into photographing, editing, and producing the photo albums that you find on Flickr. You can find many of their albums on the Roots Flickr page, and more photos will be uploaded shortly. Click here to view.  When you see them this week at the finale, please take a moment to say thank you and...Read more

  For time: 1 round of:   100 double-unders   50 squats   95-lb. push press, 25 reps Then, 2 rounds of:   60 double-unders   30 squats   95-lb. push press, 15 reps Then, 3 rounds of:   40 double-unders   20 squats   95-lb. push press, 10 reps It’s important to have a plan when lifting. A methodical approach involving past numbers and desired goals can help structure a workout to enable the best outcome possible.  My routine for prepping for a lift is this: During the general warm-up in class, I will decide on the number I want to hit. I’ll then assign that number to the second to last lift in the sets and then calculate backwards in increments of 5s, 10s, or 15s depending on the lift. I make my target number the second to last set, rather than the last set, to allow for a set that doesn’t go as planned or open the...Read more