For time:Row 500 meters/Run 500 metersBody weight Bench press, 30 repsRow 1000 meters/Run 1000 metersBody weight Bench press, 20 repsRow 1500 meters/Run 1200 metersBody weight Bench press, 10 reps Pick Your Benchmark Friday. It’s back!  After a long hiatus, Pick Your Benchmark Friday is back.  Why did it go away?  Well, we sort of forgot about this monthly occurrence.  Thanks for reminding us! How does it work?  You get to pick a benchmark Girl or Hero to do during your group class.  Come to class, do a general warm-up with the group, and then pick you workout and you’re off!  Come prepared, know what you want to do!  Here are your choices: Click here to see the Girl workouts. Click here to see the Hero workouts. The Girls and Heroes Workouts Explained… The Girls You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts...Read more

November newsletter link and details.Read more

EMOTM for 15 minutes: 3 DB/KB push up5 DB/KB power clean8 DB/KB walking lunges on shoulders Waiting in Line to Vote?  Read the Newsletter! and Check Out the In-House Oly Meet The November Newsletter hits email inboxes TODAY.  There’s a WEALTH of information in there.  Download it to your iPad, pull it up on your phone, or print it out and take with you to the polls today.  Now that’s some good reading! AND not included in the newsletter BUT a big deal… November In-House Oly Throwdown Date: Tuesday, November 20thTime: 6:00PM Warm up and check-in starts at 5:30pmCost: FREE (open to Roots members only) Registration:  Open now through Sunday, November 18th.  Spaces limited. Register if you are able! This meet will be fun and “low key.” Classes will be going on and music will be playing. We will have judges and taped off platforms, judges, and weigh-ins like a normal meet. REGISTER...Read more

Five rounds for time of:115 pound Push press, 12 reps40 meter Shuttle sprint (4 x 10 meters)115 pound Squat snatch, 8 reps Run a 5K, Test Your Fitness. This coming Saturday we’re headed to the Skirt Skurry 5K in Boulder, Colorado.  We have purchased 50 spots for Roots athletes to do this 5K.  Sign-up on MBO for this coming Saturday to reserve a spot.  Please take a space only if you are 100% sure you will attend. Also, the 2012 Crocktoberfest Cookbook is here!  Download the PDF here. And, be sure to read up on all the EXCITING events detailed in the November Newsletter this week! Read more

Run 1600mRest 3 minutesRun 1200m Rest 2 minutesRun 800m Rest 1 minuteRun 400m Hit the Track! Remember – all Saturday classes will be held at the Centennial Middle School track in Boulder today.  This is largely in preparation for next week’s Skirt Skurry 5K.  We have purchased 50 spots for athletes to do this 5K.  Sign-up on MBO for next Saturday to reserve a spot.  Please take a space only if you are 100% sure you will attend. Read more