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

Pre-Order your Friday Night Lights 15.4 dinner HERE! Deadlift 5-5-5-5-5 reps Spring Olympic Weightlifting Meet Sign-ups!  It’s that time of year again!  For the third consecutive year, Roots will host its Spring Olympic Weightlifting Meet in just over five weeks. Last year we had 3 meets and almost 150 lifters grace our platforms. This year promises to be even better as we have some new changes in store. Here is the schedule for the upcoming year: Roots Spring Meet – April 18th – Set flights and reordered flights Roots Summer Meet – August 8th – Set flights and reordered flights Roots Fall Meet – November 21st – Sanctioned USAW meet! The Spring and Summer meet will have two divisions for men and women each: a set order flight and a re-ordered flight.  A set flight is like we usually do. The set flight does not change the order of lifters during the competition. This is beneficial to new competitors as it...Read more