For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Welcome EvaClaire! It is with great pleasure that we introduce to you our second guest coach for the month of October – EvaClaire Synkowski! EvaClaire has been a staple in the CrossFit community for many years and has an extensive background in all things seminars and coaching. You’ll see her on the shop floor beginning Thursday! How many years have you been CrossFitting?Since January 2006. Where were you born and raised?Baltimore, MD. What’s your life story in four sentences?Daughter to three (mom, stepfather, father), sister to one, aunt to two. Grew up in Maryland and attended UM-College Park for BS and MS. Boston for nine years sent me south and west (but I miss that crew!). Environmental consultant for expert witness litigation work turned full time CrossFitter, coach,...Read more

Kutschbach 7 rounds for time of:11 back squats, 185 lb. 10 jerks, 135 lb. The Base of the Pyramid The Theoretical Hierarchy of the Development of an athlete, also know as the CrossFit pyramid, is a visual representation of the elements that go into the pursuit of health and fitness. To quote the What is Fitness article: “This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer” (What is Fitness, CrossFit Journal, October 2002). That last sentence “If you have a deficiency at any level of “the pyramid” the components above will...Read more

CrossFit Team Series Event 4Complete as many reps as possible in 15 minutes of:Male 1 and Female 1 each perform:5 thrusters5 chest-to-bar pull-upsThen, Male 2 and Female 2 each perform:10 thrusters10 chest-to-bar pull-upsThen, Male 1 and Female 1 each perform:15 thrusters15 chest-to-bar pull-upsThen, Male 2 and Female 2 each perform:20 thrusters20 chest-to-bar pull-upsEtc., following the same pattern Shop Night at lululemon athletica This Wednesday Don’t forget, this Wednesday, September 30th from 7-9pm is the annual lululemon athletica shop night.  Join us at the lululemon athletica at the 29th Street Mall to enjoy 15% off your purchase and enter the raffle to win an outfit! When: Wednesday, September 30thTime: 7pm–9pmWhere: lululemon athletica Boulder (29th street mall)  Read more

12-9-6 reps for time of:Muscle-ups275-lb. deadlifts Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps. Apparel Sale Through Tuesday and Lost and Found The fall apparel sale is going on now through Tuesday, September 29th. Help us make room for the sweet new styles that will arrive in December and snag a t-shirt or tank at a great discount price. Select Tees & Accessories – 40% OFFHoodies 30% OFF$8 Clearance bin! Also, Lost and Found will be taken to goodwill on Monday morning. Be sure to stop by and see if you’re missing any items. Lost and Found is always located in the back equipment room and smaller items are held behind the desk. We clear it out once a month.  Read more

CrossFit Open 15.527-21-15-9 reps for time of:Row (calories)Thrusters 95/65# A Taste, or Reminder, of The Open It may be September, but in just five short months, The 2016 CrossFit Open will be back in action on the floor at Roots and around the world.  Many folks often comment on the blistering nature of these workouts. They are, by design, centered around testing a level of fitness that relies heavily on a good engine. One workout in particular left people questioning their ability to breath hard and that was 15.5  Check you time from The Open and se1`e where you’re at today!Read more