Helton 3 rounds for time of: Run 800 meters 50-lb. dumbbell squat cleans, 30 reps 30 burpees In our house, 5-7pm can be a quintessential Leave it Beaver scene or it can be a chaotic, spit-up infested, meltdowns by the moment, fly by the seat of your pants 120 minutes. Because of that, dinner has to be simple. The good news is that this falls easily inline with our Paleo pursuit to eat real food. Here’s a sample of how we do meal prep for dinners in our house for a week. We eat a lot of same things, which might bore some people, but it works for us: Sunday On Sunday, Eric or I go to the grocery store and buy all of the food for the week (to get us through Friday). We have a standing grocery list that we buy every single week. Yes, we buy the exact...Read more

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts Strict handstand push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 155-lb. power cleans One-legged squats Crocktoberfest is just around the corner! Keep an eye on your Inbox this morning for an Evite for the event. You don’t have to compete in order to come taste and celebrate fall! BUT we do encourage your to throw your pot in the hat! – register your dish on MBO now so we know to expect you. Questions? Post to comments.Read more

Fall Food Challenge Intake Workouts Back Squat  3-3-3-3-3 reps then AMRAP 7 minutes: 15-12-9 KB swings (24/16) Abmat Sit-ups Handstand Push-ups Roseanne with Get Tanked Bodyfat Testing will be on-site all day today performing hydrostatic body fat testing. If you’ve already signed up for a slot – great! You can check your reservation time HERE. Remember to bring a towel and a swimsuit. Or, if you want to go in the nude…just kidding, bring a swimsuit! In addition, today we’ll perform the intake workouts for the food challenge, listed in bold above. We’ll perform these same two workouts in four weeks so whether you’re in the food challenge or not, be sure to log your scores!  Read more

CrossFit Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar… This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc. When Eric and I started CrossFit we worked at a consulting firm in Boulder. We’d get to work and stop by each other’s desk and usually, without even a hello first, one of us would say, “Did you see the workout!?” We’d then spend a good bit of time on breaks, during lunch, and over email talking about the workout, the movements, what we did the day before and how it would...Read more

Fran 21-15-9 reps for time of: Thruster 95/65# Pull-ups Join us on Thursday, October 15th at 7:00pm for a chalk talk with Matt Chan. Matt is involved with the competitor program at Roots, is a seasoned CrossFit Games athlete, and a nutrition guru. He has spoken frequently about his belief that his attention to detail with his nutrition, over several years, has fueled his consistent and high level performance. This workshop is designed to educate participants on markers to track to positively affect recovery status. By tracking these elements, performance inside the gym will improve, which equates to expedited results. Supplements, mobilization, cool-downs, and recovery products will also be discussed.  Read more