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

REMINDERS!  Track workout weekend!  Meet at the Centennial Middle School track at 8:30 or 9:30am.  AND, don’t forget, this week’s 15.4 makeup is SUNDAY AT 6PM. 4 rounds for time of:25 stiff-legged good mornings 400-meter run Love Your Backside This mainsite workout is a beauty, especially when paired with this week’s overhead lunge and GHD workout.  Enjoy! Meet at the Centennial Middle School track at 8:30 or 9:30am.Centennial Middle School2205 Norwood AveBoulder, CO 80304 Don’t forget!  The 15.4 makeup workout is SUNDAY at 6PM!  Sign-up on MBO so we know to expect you.  Doors will open/warmups will start at 5:30PM.  First heat at 6:00PM. Questions?  Post to comments.Read more

Workout 15.4 Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb.Women clean 125 lb. 15.4 Friday Night Lights! Here. We. Go!  The fourth workout in the 2015 CrossFit Open is here along with Progenex to hand out some super cool prizes! If you watched the live announcement last night you learned that the new (and awesome) handstand push-up standard is something that could throw some athletes for a loop.  Be sure to review the standards and watch the athletes in the video above so you can see what you need to do to get a rep. Review the standards and scaling options here. Here is what...Read more

Pre-Order your Friday Night Lights 15.4 dinner HERE! 3 rounds for time of:Run 800 meters275-lb. deadlifts, 7 reps10 burpee pull-ups53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)20 box jumps, 24-inch box First Muscle-up? Last week Dave Castro, director of the CrossFit Games, shocked the CrossFit Open community by announcing that workout 15.3 would not only include muscle-ups, but that it would START with muscle-ups.  This was different from past years where there were muscle-ups each year, but the high skill movement came after a number of other movements, meaning everyone could play in the RX division to some extent. This announcement did not go over well with many CrossFit Open participants, but the affect it had on athletes at Roots was nothing short of AWESOME. A number of Roots athletes got their first muscle-up in the hours and days after Castro announced the workout. Part of the initial genius...Read more