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

4 rounds for time of:50-foot overhead walking lunge, 135 lb.25 GHD sit-ups  Introducing the 2015 Spring Food Challenge Have you been waiting for details on the Spring Food Challenge? The wait is over. The challenge begins in 12 short days. Sign up HERE. The 2015 Spring Food Challenge consists of two main components – Zone and Intermittent Fasting (IF). The first component is Zone. You will weigh and measure your food to dial in your macronutrient intake, balance your hormonal responses to food, and become a SuperHero. Haven’t tried Zoning before? Be sure to ask a coach about her experience on the Zone in the next few days and hear firsthand what’s in store! The second component, IF, will help you to reign in the span of time that you eat throughout the day. The challenge will include a very light dose of IF, nothing more than you probably already do once or twice a week without...Read more