Thruster 1-1-1-1-1-1-1 reps Are you running the Bolder Boulder? Looking for a weekly fun run to get involved with? Then look no further than the Roots Roadhouse Run that kicks off THIS Thursday evening at Roots! Every Thursday night at 5:30PM Roots will host a weekly fun run at 5:30pm. The run will offer a variety of distances from 2-6 miles. After the run is complete, the Roadhouse Boulder Depot will host a happy hour complete with (free) beers! This run is open to members, friends, family and anyone looking for a good time! Come run, eat, drink and be social!  Read more

Weekend Class 7am at Roots 5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet Don’t forget to submit your 16.4 scores by tomorrow (Monday) at 6pm! 16.4 make up will be held at 6:30 and 11:30am on Monday. Please remember to sign-up in MBO.Read more

Weekend Class 7am at Roots 7am Class (at Roots) 1 hip power snatch 1 hip squat snatch 1 pausing overhead squat 1 overhead squat Today’s class will be held at Roots at 7am.  Read more

Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups  Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target  Last night in our home state of Colorado, Dave Castro announced workout 16.4 from the Schriever Air Force Base. Tonight we host the Locals Edition of Friday Night Lights! CrossFit Roots welcomes PACT Apparel, Suerte Tequila, Jackson’s Honest, Wilde Boldr, and Life of Riley Foods to this evening’s festivities. PACT Apparel is giving away a FREE pair of socks to everyone who does the workout in classes today. We’ll have great prize packages to give away for this week’s raffle. We hope to see you there!   We will run heats from 4:30pm to 6:30pm. Please sign-up for a heat on MBO. Warm-up Coach This Week: Nicole ...Read more

Order Your Dinner for 16.4 HERE. Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups  If you follow any well-known CrossFitters or Games athletes on social media, you’ll often see posts or hashtags with the words paleo, zone, and macros. Each word represents a method for food consumption that is based around a desire to improve one’s health, fitness, and physique – and all have their merit. Let’s take a look at each. PALEO The word Paleo refers to the way our modern ancestors ate before the advent of modern agriculture. At the base of the Paleo approach is a universal elimination of grains, dairy, and legumes. Other foods and micronutrients often included in the discussion are salt, natural sugar sources, such as maple syrup, and green beans (a legume); however, there is not 100% agreement from Paleo professionals or scientists on these finer...Read more