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

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