For time: 20-lb. medicine ball cleans, 42 reps 21 body-weight bench presses 20-lb. medicine ball cleans, 30 reps 15 body-weight bench presses 20-lb. medicine ball cleans, 18 reps 9 body-weight bench presses “Men will die for points.” ~ Greg Glassman Coach Glassman also said that CrossFit prepares us for life.  It prepares us for life...Read More

Sunday classes at Roots at 7am OR Centennial Middle School track at 9am. Shop Wod 17min AMRAP: 18 pullups 15 push jerks (135/95) 12 pistols Track Wod 15min AMRAP, alternating rounds with a partner: 100m shuttle sprint (50m/50m) 15 kb swings (24/16) 10 jumping lunges 100m shuttle sprint (50m/50m) Spring is here, so get to the...Read More

27-21-15-9 reps for time of: Row (calories) Thrusters 95/65# This is part of your yearly benchmark series.  Log your score! If you missed our launch last week, be sure to come out for the fun this week! The event takes place every Thursday at 5:30pm leading up to the Bolder Boulder 10k. The run features...Read More

Sumo Deadlift 5-5-5-5-5 We are pleased to announce the 2016 Spring Challenge at Roots! This challenge incorporates the best of the best to bring to you a thorough, well-rounded challenge that is just as much about the outside as the inside. We’ll start with an excerpt from CrossFit’s “What is Fitness” article: Sickness, Wellness, and...Read More

For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans, 20 reps 10 ring dips 15-ft. rope climb, 2 ascents Then, 3 rounds of: 115-lb. hang power cleans, 10 reps 5 ring dips 15-ft. rope climb, 1 ascentRead More

In teams of 2: 115 snatches (75/55) 16 rope climbs 75 handstand pushups 800m run One partner works at a time for the first three movements. Both partners start an 800m run at the completion of the last handstand pushup. Time stops when the last partner finishes their 800m run. This is the last week...Read More

Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees  Men use 95 lb. Women use 65 lb. And it’s here…again! The last workout of the 2016 CrossFit Open is…14.5! We are pleased to welcome everyone to the grand finale of Friday Night Lights this evening beginning at 4:00pm. Heats will run every 15 minutes. Please...Read More

Reminder! The Roots Roadhouse Run kicks off TONIGHT (Thursday) at 5:30pm. Meet Nicole and Kirk at the shop to put in 2-6 miles. Join us afterward for a (free) beer at the Roadhouse Boulder Depot! And bring a friend! Back Squat 1-1-1-1-1-1-1 As we head into the final week of the 2016 CrossFit Open, we wanted...Read More

  For time: 1 round of:   100 double-unders   50 squats   95-lb. push press, 25 reps Then, 2 rounds of:   60 double-unders   30 squats   95-lb. push press, 15 reps Then, 3 rounds of:   40 double-unders   20 squats   95-lb. push press, 10 reps It’s important to have a plan when lifting. A methodical approach involving past numbers...Read More

Big Sexy 5 rounds for time of: 6 deadlifts, 315 lb. 6 burpees 5 cleans, 225 lb. 5 chest-to-bar pull-ups 4 thrusters, 155 lb. 4 muscle-ups  Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013....Read More