Spring Social details.Read more

Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off.   Back Extension Part 2 Yesterday we detailed the back extension.  Today we add a video.  Be sure to read through the information from yesterday’s post in regard to set-up and execution of the lift. In the above video, Nicole performs two reps of a back extension.  A few things to note: – Athlete tucks the chin to the neck and rolls down, one vertebrae at a time– The range of motion of this movement is small compared to the hip extension and the GHD sit-up– The movement should be done slow and controlled, especially when first learning– Athletes should be able to perform 25 repetitions in a row, smooth and controlledRead more

Description of the back extension.Read more

21-15-9 reps for time: wallball (20/14)burpeetoes to bar Whip My Hair Need a good laugh?  Check out Jimmy Fallon and Bruce Springsteen’s rendition of Willow Smith’s Whip My Hair. Feel free to whip your hair back and forth during today’s workout!Read more

Row 500 meters 5 strict press5 push press5 push jerk (135/95) Not “any way overhead”, must complete lift specified for rep to count. Spring Social is Sunday, May 5th! The Spring Social is Sunday, May 5th as part of this month’s Park Workout Weekend.  Every month from April through October we get out of the shop for one weekend a month.  We head to a park, the track, the trails and use our fitness outdoors. This Sunday, we celebrate Spring with the Sunday park workout and Spring Social to follow.   Come get in a great workout at 9:30am at North Boulder Park.  Then, move on to The Cup to mix, mingle, and socialize with the Roots Crew – and your coffee is on us!  We’ll also have some fun Paleo treats on hand.  Ali will be handing out drink tickets after the workout (if you work hard) for use...Read more