Run for 35 minutes Every 5 minutes, stop and perform 15 burpees Post distance to comments. The past few days, many people have asked us – what is the dress code for the holiday party? No dress code for this party! You can come in your sweaty workout clothes or you can dress to the nines! Many people do chose to dress up as there is no workout component to the holiday party, we promise. See you there! And don’t forget to RSVP!  Read more

Take three attempts to perform 15 bodyweight overhead squats.  I remember the day clearly. I was standing in a local gym in Boulder, with one of those padded straight weighted bars over my head (you know, the ones that are labeled with colorful numbers from 10lbs through 70lbs) trying to overhead squat. The width of the bar was a little short but I’ll be damned if I could squat with the 20-lb bar. My personal trainer at the time, Ryan Landis, looked at me with a small smirk on his face as I attempted this seemingly “simple” move with frustration and overall complete amazement at my inability. For anyone who has ever learned to overhead squat, this story is probably somewhat familiar. In the same way CrossFit has developed basic standards of achievement in the press, deadlift, and squat – via the CrossFit Total – the overhead squat also has it’s own...Read more

5 rounds of: 30 wall-ball shots, 20-lb. ball 5 squat snatches Rest 2 minutes So check it – Saturday night at Roots is about to GO DOWN. We don’t mean like a little fluffy holiday party with a punch bowl, bad sweaters, shitty Christmas cookies, and an early bedtime. We mean, like, THE. holiday. party. of. the. year. Join us for cocktail hour and dinner starting at 6pm. Please RSVP to the Evite so we know to expect you. It’s the only way we can ensure we’ll have enough food for everyone so please let us know if you’re coming! At 8pm we welcome well known DJ Ryan Balentine to the Roots floor. No, we didn’t fire Sampo – AS IF! – but he wants to get crazy on the dance floor too after seeing the crowd get down for the past few years. DJ Balentine comes with an impressive resume and was...Read more

12-9-6 reps for time of: 225-lb. squat cleans Muscle-ups We have a question for you! What is more exciting than turf? Post to comments. First person to comment with the correct answer gets a free t-shirt!* The definition of “correct” is completely and 100% left to our discretion. We understand there could be many “correct” answers; however, we know the answer we’re looking for. Happy Monday!:)  Read more

Complete as many rounds as possible in 10 minutes of: 20 box jumps, 24-inch box 10 handstand push-ups Remember to catch the 2015 CrossFit Invitational at 8am this morning! Visit games.crossfit.com to view the LIVE stream!Read more