CrossFit Total prep sheet.Read more

REMINDER!: Cool Cruel Summer is Thursday from 4-7pm.  Workout: The CrossFit Total.  Front squat5-5-5-5-5Press5-5-5-5-5 RSVP by FRIDAY! The Three Year Anniversary and Member Appreciation Picnic is approaching fast. PLEASE RSVP to the EVITE by THIS Friday, August 31st.  As of today, 75% of athletes have not replied.  We want to make sure there’s enough MEAT for everyone.   Check your email inboxes for the EVITE which went out three weeks ago.   When: Friday, September 7th from 5:30-7:30pmWhere: Harlow Platts Park, 1360 Gillaspie Boulder, COWhat: celebration!Food: We’ll supply the meat!  Please bring a side to share.  BYOPA (Bring your own Paleo alcohol:).Read more

For max reps:KB swing (24/16)SquatBurpeeSquatKB Swing1:00 per round. The CrossFit Total. It’s coming and We Want YOU. The CrossFit Total is this Thursday.  It will be the workout for both the group classes and the Cool Cruel Summer Series. If you come to do the CrossFit Total in a group class you will do TWO of the THREE lifts only.  You will do the press and then the deadlift OR backsquat. If you come to do the CrossFit Total at the Cool Cruel Summer Series you will move through and do all three lifts. This is the ONLY opportunity to do The CrossFit Total this year.  Come get it done! What is the CrossFit Total you ask?  It’s the sum of your 1 rep max press, backsquat, and deadlift.  Read all about it here. Read more

Open Shop.10:30-12:30Open to members only. Sign-up on MBO.Read more

“Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Laughter. Lately I’ve been thinking we need to laugh a bit more.  Don’t get me wrong, we need to go hard as fuck in workouts and train with the mental focus of a elephant, but a little laughter before and after is a nice counter balance. Luckily, my brother sent me two hilarious links which will kick off the Roots Funnies.  We’ll post something each week. Here’s the first: Dogshaming Post to comments if you laugh out loud.Read more