“Ralph” Four rounds for time of:250 pound Deadlift, 8 reps16 Burpees15 foot Rope climb, 3 ascentsRun 600 meters Swim WOD! We are VERY excited to announce that Roots is hosting its very first swim WOD at the CU Rec Center next Saturday.  The classes will consist of 30 minutes of instruction followed by a swim-based CrossFit workout. Sign-up on MBO and get ready for some pool time!Read more

In teams of five, complete the following: – Take 8 minutes to find your team’s combined 3 rep max front squat. Then, complete the following AMRAP triplet in any order:– 7 minutes: 200m run, 7 burpees     One sled per team. Sled must be dragged by one teammate on their 200m run at all times.– 7 minutes: 200m row uphill w/ 20lb vest, 10 push-ups, 10 ground to overhead, 10 dumbbell thrusters– 7 minutes: accumulate as many reps as possible of 1 rope climb and 15 KB swings. 315lb bar must be off the ground, in athlete hands for reps to count.At the completion of the 21 minute AMRAP triplet, – Run 400m as a team. Only 2 team members can be on the ground at any one time. Five burpees per teammate on the course for every switch. No time between AMRAPs.   All questions, further details, and loading specified...Read more

Announcing the 2012 Processed Food Blows Challenge winning team… Battle Carb & Lactica The team of Alyssa, Blaine, and Brad took first place in the 12-team competition that began 6 weeks ago.  A big congratulations to this crew of athletes!  Each team member put in the work in the ways they each needed to in order to be successful on this challenge and reach their goals. In the numbers:– combined, the team lost SEVEN inches from their waists– of the measurements taken before and after (2 for men, 3 for women) the team lost TEN inches– the team lost 26.4 pounds of body fat over the 6 weeks– they dropped 9% bodyfat!  And, they are taking home some great prizes!  Each team member has won:– a free month of membership at Roots– a $100 giftcard to Whole Foods– a $50 giftcard to Lululemon CONGRATULATIONS!Read more

Five rounds for time of:155 pound Power clean and jerk, 10 reps15 foot Rope climb, legless, 1 ascent Happy Hour and the Announcement of the Winner Tonight!  Join us for happy hour at The Attic in downtown Boulder from 4:30-6:30pm.  Drinks are on Roots until the tab runs out.  We hope you can join us for this pre-holiday celebration.  What better way to kick off the Thanksgiving weekend than with some laughter and good times with the athletes at Roots.  We’ll see you there. And at the happy hour, we’ll announce the winner of the 2012 Processed Food Blows Challenge.  That’s right, come to happy hour and learn the winning team. See you there!Read more

Front squat1-10-1-20-1-30  Turkey Challenge Wrap-up Nothing says it’s Thanksgiving like a gathering of 6-pack abs, board shorts, tall socks, and barbells.  Read on for Shane’s recap of the event. The annual MBS Turkey Challenge is what I’m talking about.  Last year, Roots won the single-day event and this year we sent 4 teams to the 2 day showdown with some of the best of what Colorado has to offer.  3 teams competed in the open division and one in the Rx division. Each team consisted of 2 males and 2 females and team names ranged from “2 snatches and some jerks”, to “that’s not gravy”, and “thor and 3 ninjas”.  The event included 6 total wods spread over 2 days.  The athletes had things thrown at them like jumping rope with a 10ft section of climbing rope, bar muscle-ups, the bear complex, and partner wallball 2fer1’s over the pullup bar. ...Read more