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

2012 Crocktoberfest Cookbook.Read more

For time:225 pound Hang clean, 30 reps50 One-legged squats, alternatingRow 2000 metersComplete top to bottom or bottom to top.  5K Opportunity!  Read Up. We’ve got some exciting news.  We have arranged for Roots to have 50 spots, free to Roots athletes, to the Skirt Skurry 5K on Saturday, November 10th!  To register for a spot you must sign-up on MBO for the Saturday group class. Here are the details:Date: Saturday, November 10th, When: 9:30am start time, check in starts at 8:00amLocation: South Campus, University of Colorado at BoulderDistance: 5k In preparation, Saturday group classes are headed to Centennial Middle School track on Saturday, November 3rd.  We’ll use the accuracy of the track to help folks prep and plan for the 5K event or simply get in a solid measured run workout. We make the claim that CrossFit prepares you to perform well at any task thrown your way.  Have you been training for...Read more