Deadlift 3-3-3-3-3thenSkills Test: 50 wallball for timeBOTH of these workouts are a part of the Planned Benchmarks for the year.  Record your results! Oly Foundations Begins January 5th Did you do Isabelle last week and curse snatches? Did you see oly class going on in the corner and wish you could be a part of it? If so, you’re in luck! One of two yearly Oly Foundations is coming in January. This is the prerequisite to taking oly class (which is included as part of your Roots monthly membership) and a great way to improve your skills on the platform and in class. We will cover snatch and clean and jerk in depth through 4 classes. We will meet on Jan. 5, 8, 12, 15 from 5:30-6:30. Cost is $100 and sign up is limited to 10 people. Sign up now and get your oly on! SIGN UP HERE.Read more

Reminder!  Class today is at 9:30 at North Boulder Park.  Open Shop this evening from 6-8pm. 10 rounds:15 walking overhead plate lunge (45/25)5 buprees100m sprint– rest 1:00 – Sprint. Meet at 9:30am at North Boulder Park for a sprint workout sure to make you say, “was that really a minute of rest already?” Meet at the Southwest corner of the park (the usual spot). North Boulder Park location.  Read more

We’re doing this workout at the TRACK!  All classes will be held at Centennial Middle School track (8:30 and 9:30am).  Address below.  In teams of 4, or more:AMRAP 20 minutes:Run 400mMax Row for DistanceScores = teams total meters rowed. To move through the 400m, each person must perform the following at each 100m mark: 100m – 10 burpees200m – 15 abmat sit-ups300m – 20 KB swingsUpon returning to the rower, relieve the teammate currently rowing and row for distance until relieved by the person behind you.  Teams must stay in order.  At the start of the workout, teammates can start at each 100m mark.    Ergs on the Track? Join us at the Centennial Middle School track to combine the beauty and pain of the track with the erg! Classes at 8:30 and 9:30am. Centennial Middle School2205 Norwood AveBoulder, CO 80304-1332  Read more

3 rounds for time of:50 GHD sit-ups25 strict handstand push-ups The GHD: Why and How. We have eight GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up. We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions – not a bad commitment! During...Read more

Overhead Squat 3-3-3-3-3 reps It Does Add Up Sitting around, quite full, after Thanksgiving dinner someone in the living room read a headline of a Thanksgiving Day article, “The average American consumes 3,000 calories during the Thanksgiving meal plus another 1,500 on snacks and drinks.” Whoa!  The consensus in the room was that that sounded like A LOT, a definite overestimation.  There’s no way! Some Thanksgivings I’ve stayed very Paleo, eating mostly the exact same foods in type and quantity that I would on any other day.  This year, partly because I’ve been doing the PRYL challenge for the past 4 weeks and my compliance has been through the roof, I decided not to worry about it, and eat whatever looked good, whenever it looked good… I hopped on MyFitnessPal and entered in the quantities of the foods I ate on Thanksgiving Day to investigate the 3,000 calorie claim.  My...Read more