AMRAP 60 MINUTES of as many rounds of Helen as possible:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-upsRepeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups.  Every time you put down the kettlebell, we’ll squirt you with a water gun.  Thank You Judges. A lot of folks contributed to the success of the Open.  For those participating in the Open, you learned the workout on Thursday night and just 24 hours later a fully certified and committed crew of judges were briefed on the movement standards, learned the scaled options, knew when to take tie breakers, and were ready to judge for three straight hours.  Together they upheld the movement standards and represented one of the few Open judging staffs in the world that were required to pass the CrossFit Judges Course in order to...Read more

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. With a running clock, every minute perform 1 lift and add 10 lb.Start with an empty barbell and snatch for as long as possible.Once you cannot snatch the weight, clean for as long as possible.Once you cannot clean the weight, deadlift for as long as possible. Midline March: What is It? Have you noticed the little extra midline punch that has occurred each day during class?  The Tabata L-sits, GHD work, or planks? At this point many of you may be asking, “what is midline stability anyway?”.  Midline stability is your ability to maintain rigidity through your spine and hip through a full range of motion.  In other words, your ability to hold your hip and spine completely locked in place while your body moves.  We...Read more

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. 10 rounds for time of:205-lb. front squats, 5 reps5 parallette handstand push-ups Food Challenge Starts Monday! Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH 23rd at 6:00pm.  Come meet Nicole at the shop to learn all the details and decide if you want IN! Sign up HERE. (limited to 36 participants) We’ve had a lot of questions about what this food challenge is all about, what are the rules, etc.  Here’s a brief bullet point overview: This is a Zone challenge – you will weigh and measure your food There is a small Intermittent Fasting requirement (12 hours each night) You are allowed 2 unweighed and measured meals per week This is NOT a Paleo challenge, although we recommend that you eat...Read more

Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.  Additional details below.  Also, Food Chalk Talks Monday at 6:30am and Wednesday at 6:00pm. Cindy20min AMRAP:5 pullups10 pushups15 air squats Cindy is part of the Yearly Benchmark Series.  Log your score! A BIG Week! There is a lot going on this week at Roots, please read below so you’re in the know! Food Challenge Chalk TalksInterested in the Spring Food Challenge or already signed up?  Be sure to come to one of two chalk talks this week so you’re in the know and get the details! Monday, March 23rd, 6:30am-7:15am Wednesday , March 25th, 6pm-6:45pm Camille Does the Live Announcement in VEGAS!Meet at the shop at 6pm on Thursday, March 28th to watch the live announcement from Las Vegas.  Camille will square off against two former Games champions in a match up that is...Read more

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am! 8 rounds:100m sled drag300m runRest 2 minutes between rounds.  15.4 Makeup Tonight at 6pm Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!   Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday. Meet at the Centennial Middle School track at 9:30am for today’s workout. Centennial Middle School2205 Norwood AveBoulder, CO 80304 Questions?  Post to comments.    Read more