Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps    Read more

Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. We are so excited to welcome Shane back to the coaching floor starting Monday, November 16th! And now, a message from Shane: It’s true, I’m back!  As most of you know I was involved in a nasty motorcycle wreck back in August.  After some surgeries and terrible food, and then some delicious home-cooked food and lounging on couches all day, and then some aggressive PT with Roots’ very own Charlie Merrill and appropriate CrossFit WODs, I’m now back to coaching! It’s been a process and a learning experience in patience and compassion, among other things. Ari and I want to reach-out to all of Roots and say that through this...Read more

5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet Ladies! On Thursday, December 3rd we invite you to an evening of girlfriends, beauty, and CrossFit chit chat at the JLounge Spa and Natural Nail Bar. Sign-up for a mani, pedi, facial, or brow wax and enjoy drinks and snacks throughout the evening. We couldn’t think of a better way to spend your Thursday than with cocktails, manis, and the women you workout with each day. Reserve a service HERE. Details When: Thursday December 3rd from 3-7pm Where: jlounge in Boulder Why: Just because  Read more

Back squat 7-7-7-7-7 This is part of the Yearly Benchmark Series. Log your score! In just one short week we’ll learn the winner of the Fall Food Challenge! As part of the challenge wrap-up the hydrostatic dunk tank will be back on-site to retest the body composition of the challenge participants. The dunk tank will be back on Monday, November 16th. If you did not participate in the challenge but would still like to learn your body composition, sign-up for a slot HERE.  Read more

5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. Last week we published the 2016 Benchmark Series and listed the first four workouts. Below are four more of the workouts listed above. To learn more about the Benchmark Series, click here. 11.1/14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. (55-lb.) power snatches, 15 reps 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65) DT Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Nate Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swingsRead more