“Fran”Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-upsFran is part of the yearly benchmark series. Log your scores! A Kilo Plate Set, the Olympic Weightlifting Meet, and Weekend Classes! Hold up! What’s that you say? A kilo plate set? Yup, that’s right, at this weekend’s Olympic Weightlifting Meet Roots will debut […]
For time:Run 1K30 handstand push-upsRow 1K Etiquette Monday. A friendly reminder to everyone – please remember not to break down your equipment until everyone has finished the workout. At Roots, no one breaks down their equipment until everyone has finished the workout. This is a common courtesy that you too will one day benefit from […]
This weekend’s workouts are at the Centennial Middle School Track.Classe at 9:30am today! 400m walking lunge. How Many Lunges? That’s not a typo…
This weekend’s workouts are at the Centennial Middle School Track.Classes at 8:30 and 9:30am! 100 burpees for time. 100. You know what one burpee feels like, come see what 100 in a row feels like! This is a classic CrossFit benchmark test and while not part of the Yearly Benchmark Series, it’s a GREAT workout […]
2 rounds for time:Row 30 calories20 burpees over the rower10 squat snatch (155/105) Walker – Ambassador of Kwan. We wanted to let you know about some exciting news for Walker. Walker recently took a job with Wasserman Media Group, a sports marketing firm, and will no longer be coaching at Roots. While we’re not losing him […]
Overhead Squat5-5-3-3-3-1-1-1-1-1 Heavy Days, Scaling, and Your Fitness Everybody loves a sexy metcon. It’s true. The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder. But what about the sexy strength day? Many times we see athletes pack intensity and […]
Complete as many rounds as possible in 20 minutes of:Run 400 meters7 muscle-ups One Week In We are one week into the Spring Food Challenge and folks are literally in The Zone. Measuring cups and food scales are getting tons of work, dog eared block charts litter kitchen counters everywhere. Keep putting in the work everyone, […]
5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting Foundations is here!* Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider […]
For time:70-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent Kale Salad with Sweet Potato and Chicken Here’s a go-to Kale Salad recipe […]
In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t […]
