Elizabeth21-15-9 reps, for time: Clean (135 lbs) Ring Dips Standard Gym Protocol Ski season is coming and what better way to get in shape than by taking some tips from the pros! Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it certainly is good for a few laughs on a Tuesday morning!  Thanks Khem for sending it out way! STANDARD GYM PROTOCOL1. Waxing or trimming chest/back hair not manadatory but strongly encouraged.2. Perform 300 push-ups prior to entering gym to “pump” upper body.3. Apply oil every fourth workout (photo days). Use Crisco only when necessary (avoid tanning bed or heat sources).4. When referring to muscle groups, precede with “the” and abbreviate all musculature (i.e. the lats, the pecs, the quads, the glutes). Make them their own entity.5. Interject “the core” and “plyos” into conversation whenever possible.6....Read more

Badger3 rounds for time of: 30 Squat cleans (95 lbs) 30 Pull-ups Run 800 meters And it Begins! – The Great Benchmark Series of 2014/15 Happy Labor Day Roots! September 1st marks the official kickoff of The Great Benchmark Series of 2014/15.  Come on in this morning for a great holiday weekend workout sure to leave you feeling like you put in some work on this holiday! Not sure what The Great Benchmark Series?  Read the following series of posts to catch up on all that’s been going on and know how to approach the next year of benchmarks! A (perfect) Storm is Brewing Programming – Innovate or Die Planned Benchmarks for the Year Log Your Workouts or Bust – SugarWOD What?!Read more

Pool Workout! Clare Small Pool Meet Trevor at Clare Small Pool on the CU Campus for a swimming workout with a CrossFit twist! Clare Small Pool.1855 Pleasant StBoulder, CO  Read more

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park.  On a continuously running 3 minute clock, perform 8 sets of:400m run10 medball cleans (20/14)5 burpee over medball Weekend Plans! This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class activities! Saturday – meet at North Boulder Park.  Classes at 8:30 and 9:30am Sunday – a pool workout at Clare Small Pool!  Classes at 8:30 and 9:30am Monday – we kickoff the benchmark series with Badger.  Classes at 8:30 and 9:30am.  Read more

165-lb. squat cleans, 1 minuteRest 3 minutes185-lb. squat cleans, 1 minuteRest 3 minutes205-lb. squat cleans, 1 minuteRest 3 minutes165-lb. squat cleans, 1 minuteRest 3 minutes185-lb. squat cleans, 1 minuteRest 3 minutes205-lb. squat cleans, 1 minuteTry for max reps each round without dropping the barbell. Days of My Youth Ski season is upon us!  The first cool breeze blew into Boulder this week and soon enough we’ll be knee deep in snow. MatchStick Productions visits the Boulder Theater on September 12th to present Days of My Youth. Are you getting a ski pass this year?  Which one?  Post to comments.Read more