Fight Gone Bad The stations are:Wall-ball: 20 pound ball, 10 ft target. (Reps)Sumo deadlift high-pull: 75 pounds (Reps)Box Jump: 20″ box (Reps)Push-press: 75 pounds (Reps)Row: calories (Calories) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Presenting the 2012 Holiday Party featuring DJ Double Under Tonight’s the night!  Welcome Roots members to the 2012 Holiday Party.  The evening kicks off at 6:30pm and goes until we say “time!” Dinner will be served shortly before 7pm.  Please bring a drink to share.  The annual holiday raffle will take place during dinner and...Read more

Weighted pull-ups3-3-3-3-3   Now Taking Submissions for the 2013 Roots Fundraising Effort Every year at the holiday party, the Roots community of athletes votes to see which charity Roots will support with a fundraising effort and event at the shop that coming year.  In 2011 we supported Fight Gone Bad and in 2012 we supported Barbells for Boobs.  In each case we raised over $7,000 in support of these two great causes! Today and tomorrow we’re taking nominations and submissions for our 2013 efforts.  Then, on Saturday evening, there will be a voting station set-up at the shop where members can vote for 2013. Please submit any charities or organizations you would like to be included in the voting – this includes local and worldwide organizations.  There is no organization too big or too small.  Please include local charities and organizations that you support to be entered in the voting...Read more

AMRAP 6 minutes:1 power snatch (135/95)5 burpees2 power snatch 5 burpees3 power snatch…continue in this fashion, adding one power snatch to each round, until the 6 minutes are up. Men’s Night at Chelsea Gentlemen – It’s December 13th.  That means you have just 12 days until Christmas to figure out a gift for the special woman in your life.  If you celebrate Hanukkah, well, you’re already 5 days in, so get crackin’.  And what better way to say “all-that-squatting-and-deadlifting-is-making-your-ass-look-amazing, nice work” than with a gift from Chelsea!? Check it out!  Tonight, Chelsea of Boulder hosts its annual Men’s Night.   Who is Chelsea and what is Men’s Night you ask?  Chelsea, owned and operated by our very own Jessica at Roots, is a local boutique in Boulder (meaning they sell things your wives and girlfriends want to wear).  I KNOW you love shopping for your significant other but incase you need a...Read more

21 hang squat clean thrusters (115)9 chest-to-bar pull-ups15 hangs squat clean thrusters15 chest-to-bar pull-ups9 hang squat clean thrusters21 chest-to-bar pull-ups Last Call for RSVPs. Today is the LAST day to RSVP for the Holiday Party on Saturday.  Respond to the Evite or email Stefanie!  Spouses, significant others, and children are welcome to attend.  We hope to see you there! And just what happens at this annual party? We kick-off the evening at 6:30pm with dinner and drinks.  We’ll stock a bar to get us started but please bring a drink or beverage to share.  During dinner we’ll do the annual Holiday Party Raffle where you can win tons of fun prizes like one month of membership on us, Roots apparel, and super fun prizes from establishments such as The Cup, Two Sole Sisters, and lululemon – and if you own a local establishment and would like to contribute to the...Read more

Front squat 1-1-1-1-13-3-3-35-5 The 4th Time Hi Crew – Quite a few of you have commented on the fact that we’ve done this workout every week for the past three weeks.  We have, and it’s no mistake:). I thought we’d take a moment to discuss briefly the way we program at Roots and the reason for doing this workout four weeks in a row. At Roots, we follow the CrossFit mainsite on a 2 week delay.  We, the coaches, are proud of the fact that we do this. We do it for a number of reasons.  First and foremost, we follow the mainsite because it is CrossFit, the one and only CrossFit, we are CrossFit, part of the CrossFit community, dot com, the mothership, the horse’s mouth, and it delivers a general physical preparedness program.  Second, it keeps the coaches honest.  Every coach, just like every athlete, whether they know and/or...Read more