Complete two efforts each of: Row for distance for 4:00 and AMRAP 4:00 of: 10 burpees 15 KB swings 20 double unders Rest as needed between rounds. Take no more than 30 minutes to complete the 16:00 minutes of work. As many of you know, we follow the CrossFit mainsite on a two week delay. 99.9% of the time, we do the workout written, but occasionally, it’s just not possible. A few weeks ago the mainsite published this workout, which was scheduled for tomorrow: 4 rounds, each for time of: 1-mile bike Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round. Now I know what some of you are thinking, “we could bring our bikes to the shop!” Yes, that’s true, but it’s not practical for the shop as a whole and my blood pressure goes through the roof when one bike...Read more

Back squat 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments. Let’s see if we get this right… You pull up the blog post this evening and with a look of shock, frustration, and a little bit of pissed off aggression you think – “back squats!? WTF? What is wrong with the coaches? Don’t they know how sore I am from Karen?” Yes, we do. But we’re here to tell you that in life sometimes you’re going to use your body in the same movement pattern two days in a row. For example, you may chose to ski down a hill, on your legs, two or even three days in a row. And we’ll make sure those legs are ready to go. So come get some blood flow into those legs with a good old CrossFit strength day and get a little bit stronger along the...Read more

4 rounds, each for time of: 1,000-meter row Rest as needed between efforts. THREE DAYS until the CrossFit Roots Ladies Night at JLounge Spa and Natural Nail Bar! On Thursday evening we invite you to an evening of girlfriends, beauty, and CrossFit chit chat. Come get a mani, pedi, facial, or brow wax and enjoy drinks and snacks throughout the evening. We have reserved a number of services throughout the evening – all you need to do is sign-up for a slot!  Please reserve your service HERE. We couldn’t think of a better way to spend your Thursday than with cocktails, manis, and the women you workout with each day.Read more

REMINDER!: Today is the last day of the 2015 Apparel Pre-Order. Items will not be stocked in the shop store. Be sure to pre-order if you would like something. Click here to order. “Karen” For time: 150 Wallball shots, 20 pound ball then 2016 Benchmark Series Skill Test – Muscle-ups/Dips AMRAP Muscle-ups in 5:00 minutes OR AMRAP Dips in 3:00 minutes How do you define religion? Google’s definition of religion is “the belief in and worship of a superhuman controlling power, especially a personal God or gods.” Many people associate the word religion with this definition and a specific world religion such as Judaism, Christianity, or Islam. But the Harvard Divinity School is expanding our thought on what is religion. The school and its students are studying areas other than churches that demonstrate the same defining elements as a religion – and CrossFit made its list.  As the school points out:  Any criteria you choose...Read more

Reminder! This morning’s workout is at the Centennial Middle School Track! Open Shop is this evening from 6-8pm. AMRAP 20 minutes: Run 400m 10 slamballs 10 shoulder to overhead 10 lunges 1 slamball throw Come meet us at the track to do work and soak up some Vitamin D. Centennial Middle School 2205 Norwood Ave Boulder, CO  Read more