Push Press (Week 11)then,For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents Girls Week! Get excited.  Next week is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts.  That’s right, starting Monday, it’s: ALL GIRLS ALL WEEK. What will we lead off with on Monday?  Who will show up in the mix?  Check out the list here to cast your best guesses in the comments.  The Benchmark Workouts EXPLAINED. You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same)...Read more

Members rate their sugar addiction.Read more

2012 CrossFit Games Track Triplet Workout:Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters Free Class Tonight and Fall Schedule Curious about CrossFit?  We have a free class and intro session tonight at 7pm.  Space is limited.  Reserve a spot here. AND…introducing the fall schedule!  Welcome 6:00am 5 days a week, a midweek open shop, and a 3:00pm on Fridays among a few other tweaks.Read more

Deadlift 1 rep max.First, work split snatch technique for 20 minutes. Hello Split Snatch. In the 2012 CrossFit Games athletes were required to do a split snatch with alternating legs.  Are you set in your right or left sided ways?  Ever try to brush your teeth with the opposite hand?  Try it out and get back to us!Read more

Backsquat (week 11)Handstand walk 90 yards for time. Sanitas Happy Hour and Endurance Fall Session Reminder!  Today is the Sanitas Happy Hour.  Meet at the trailhead at 5:00pm.  Read all the details about this hike/run/walk social and happy hour to follow.  You don’t want to miss out! AND…don’t forget about the fall session of the CrossFit Roots Endurance Team. This fall session the team sets their sights on training for the Boulder Marathon, Half Marathon, and 5-mile run on October 21st.  These awesome events are in our own backyard! While others are spending hours upon hours logging long-slow-distance miles to complete this event, the Roots Endurance Team is using CrossFit and CrossFit Endurance training methods in preparation for crushing these events. Ask anyone that has completed the program and they will tell you that the results speak for themselves. The last CFE session of the year starts August 15 before...Read more