In teams of 3:For total reps and time3,000m row1 arm KB front squat (athlete can switch arms)OH plate lungeAll athletes can work at the same time but must be on different exercises.  Teams can break up row however they see fit.  Score is total reps of KB+OH plate lunge and total time. This Coming Week at Roots… Stay up to date with all things ROOTS going on this week: Thursday, November 17th:ALL workouts held at North Boulder Park.  No sign-up required – just show up!  You WON’T want to miss this workout. This coming Thursday’s class schedule is as follows:6:00am12:00pm5:30pm Click here for a map of North Boulder Park. We will meet at the SOUTHWEST corner of the park at the intersection of 8th and Balsam St. Friday, November 18th:ALL workouts held at THE NEW SPACE.  Sign-up on MBO.  2406 30th Street, Boulder CO.  Direct map link coming soon… Saturday,...Read more

CrossFit Roots announces the move and the plan for Thursday workouts.Read more

Roots looks for members for its very first sports team - intramural soccer.Read more

5 rounds for time: 40m overhead plate lunge (45/35) 30 wallball (20/14) 40m farmers carry (45 pounds/arm OR total weight equivalent) Curry Chicken Salad Recipe I like dark meat.  When I buy a rotisserie chicken I am hard pressed to find a use for the white meat.  Usually it ends up in scrambled eggs or on a salad but I came across this concoction the other day in the Whole Foods prepared section. Here’s how to make it yourself: Curry Chicken Salad (at least) 2 chicken breasts cut up into small cubes 1/4 cup Spectrum Canola Mayonaise 1 tablespoon currants (or 1/4 cup sliced apples or grapes) 1 tablespoon curry powder 2 teaspoons of cumin 3 green onions thinly sliced and chopped 1 celery stick thinly chopped 2 tablespoons sliced almonds 2 cloves minced garlic Pepper to taste. Combine all ingredients into a bowl and enjoy!  Pack and go!Read more

Please read below for Friday class updates and Thanksgiving schedule. Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Friday and Thanksgiving Schedule You asked for an occasional weekday Open Shop time during normal class hours and here it is!…this Friday we will host one Open Shop from 11:30-1:30pm.  Come in and hit a workout you’ve missed or work on something you need just a little time to yourself with.  This will not become a standard Open Shop time so take advantage of it if you can! We WILL be open over the Thanksgiving holiday weekend!  We will host classes in the AM on Thursday, Friday, and Saturday of the Thanksgiving holiday.  Plan for some good (long) fun!Read more