Thruster 1-1-1-1-1-1-1 reps Are you running the Bolder Boulder? Looking for a weekly fun run to get involved with? Then look no further than the Roots Roadhouse Run that kicks off THIS Thursday evening at Roots! Every Thursday night at 5:30PM Roots will host a weekly fun run at 5:30pm. The run will offer a variety...Read More

Weekend Class 7am at Roots 5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet Don’t forget to submit your 16.4 scores by tomorrow (Monday) at 6pm! 16.4 make up will be held at 6:30 and 11:30am on Monday. Please remember to sign-up in MBO.Read More

Weekend Class 7am at Roots 7am Class (at Roots) 1 hip power snatch 1 hip squat snatch 1 pausing overhead squat 1 overhead squat Today’s class will be held at Roots at 7am.  Read More

Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups  Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target  Last night in our home state of Colorado, Dave...Read More

Order Your Dinner for 16.4 HERE. Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups  If you follow any well-known CrossFitters or Games athletes on social media, you’ll often see posts or hashtags with the words paleo, zone, and macros. Each word represents a method for food consumption that...Read More

9-15-21 reps for time of: Row for calories 115-lb. power snatches The results are in after yesterday’s final day to work through 16.3! When it was all said and done, 31 of you got your first bar muscle-up this past week. Congratulations! Did you think you would be able to do it? What skills do...Read More

“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.  Your...Read More

Submit your 16.3 score! Today’s workout is at Centennial Middle School Track. Terry For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run It was raining PR’s Friday at Roots.  We had an unofficial count of 28 athletes who got their first ever bar muscle-ups!  Kill Cliff...Read More

Saturday classes at Roots at 7:30am or Centennial Middle School Track at 9am. Shop Wod Front Squats 5-5-5-5-5 Track Wod Every 2 minutes for 20 minutes, alternating: partner wallball passes partner wallball run Two classes this Saturday?!  That’s right, and you can crush both! This Saturday we’ll be holding an early morning class at 7:30am at the shop, and...Read More

Special bar muscle-up clinic with Nicole today at 10am.  No sign-up, just show up. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. A lot of people were calling it; bar muscle-ups.  Well, they’re here and it’s time...Read More