Proceed through the sequence below completing as many reps as possible in 17 minutes of:40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possibleREST 5 MINUTES, then:Complete as many rounds and reps as possible in 10 minutes of:115 pound Shoulder to overhead, 5 reps115 pound Deadlift, 10 reps15 Box jumps, 24″ boxREST 5 MINUTES, then: Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-ups Gym Uniforms We are excited to announce that on May 1st we will enact a new policy at CrossFit Roots.  All members will be required to complete all workouts in the newly designed CrossFit Roots Gym Uniform.  The uniform will consist of t-shirts, shorts, and shoes.  Athletes will be able to choose their own neutral colored socks, sports bras, and underwear.  A...Read more

No classes today. Statin Nation Check-out this trailer.  The entire movie is available for rent or purchase HERE and is well worth a watch! Film Synopsis: (Source: www.statinnation.net/) We are told that cholesterol is a major cause of heart disease. At least 40 million people are currently taking cholesterol-lowering medications, known as statins, and millions more people are avoiding foods that contain saturated fat and cholesterol. The basic idea is that dietary saturated fat raises cholesterol levels, and these two substances somehow clog-up our arteries, causing a heart attack. This idea is often referred to as the diet-heart hypothesis. However, a numbers of doctors and researchers have been challenging this hypothesis for decades, and the latest heart disease statistics reveal some alarming facts. Such as: ● People with high cholesterol tend to live longer ● People with heart disease tend to have low levels of cholesterol ● Cholesterol-lowering of a population does not reduce the...Read more

First weekend park workout of the spring/summer season!  We’ll see you at North Boulder Park (southwest corner)!In teams of three, AMRAP 15 minutes:P1: Sprint 200mP2: Sled run 100m (45/25)P3: RestOnly one partner can work at each station at a time.  Follow the leader rotation must be maintained throughout workout.  Olympic Weightlifting Foundations and Spring Endurance Session OLYMPIC WEIGHTLIFTING FOUNDATIONS Olympic Weightlifting Foundations Spring Session is here. Come learn the snatch and clean & jerk in an in-depth level with Oly coach Ryan. Whether you want to learn from the ground up or just need a refresher, this is your chance to heighten your proficiency of overhead lifting. Successful completion of this course will allow you to participate in group Oly classes at Roots. You must make at least 3 of the 4 days to complete the course. All skill levels and ages welcome. Come get your oly on! Register here(add...Read more

“Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups Announcing the Spring Food Challenge! Many of you have asked for it and here it comes – the 2013 spring Get in the Zone challenge.  Read below for a brief challenge overview and a list of important dates.  To learn all the details of challenge and decide whether or not you want to sign-up, attend one of two Information Sessions next week! Challenge Overview A 30 day, no frills, Zone-based challenge.  You’ve spent the last few food challenges working on eating quality food, now it’s time to focus on quantity.  If you’re looking for more drastic results then this challenge is for you!  The goal is to get back in touch with portion sizes and balancing protein, fat and carbs at all your meals to improve hormonal...Read more

Complete as many reps as possible in 7 minutes following the rep scheme below:135 pound Clean and jerk, 3 reps3 Toes-to-bar135 pound Clean and jerk, 6 reps6 Toes-to-bar135 pound Clean and jerk, 9 reps9 Toes-to-bar135 pound Clean and jerk, 12 reps12 Toes-to-bar135 pound Clean and jerk, 15 reps15 Toes-to-bar135 pound Clean and jerk, 18 reps18 Toes-to-bar…This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. For a full description of the workout, movement standards, and prescribed weights, click here. This is one of the most spectacular CrossFit videos I have ever seen.  Kudos to Sam Briggs and for living below parallel.   CrossFit Open Workout 13.4 Tonight is the fourth Thursday Night Throwdown!  Don’t forget to sign-up for a heat in MBO!  ALSO, please remember, there is no Open Shop on Sunday.  It has been...Read more