15min AMRAP:hang power clean & jerk x 6 (65/95)knees 2 elbows x 12mtn climbers x  18

“Wilmot”Six rounds for time of:50 Squats25 Ring dip Roots throws down on the Marine Corps PFT to give Patrick a worthy send off to Officer Candidate School this summer. Benchmark Series June YOU chose the workouts, now it’s time throw down. The June Benchmark Series will take place on Thursday evenings from 5-7 for four […]

Today’s workout involves some of the following:running, pulling, pushing, hanging.  please wear the right shoes! Open Shop Beginning last week, Roots kicked off Sunday Open Shop. Open Shop is just what it sounds like, free time at the shop to work on your weaknesses, get in a workout, or log some all important maintenance! CrossFit […]

500m row for timethenWeighted pull-ups 2-2-2-2-2-2-2 reps Announcing the No Gray Area Challenge Money Draw Winners! Each of the following folks won $150 in the No Gray Area Challenge ON TOP OF getting their money back. You can pick-up your money at the shop beginning today! AndreaDaveJackieLoriZenderStefanie Stay tuned tomorrow for the announcement of the […]

Complete as many rounds as possible in five minutes of:275 pound Deadlift, 3 reps45lb pound Dumbbell Push press, 7 reps (45lb/arm) Pull-Up Clinic Today Nicole’s pull-up clinic is today at 6pm.  Register for the 6pm class to attend. Who has attended Nicole’s squat clinic or Zac’s ring clinic?  Were they fun?  Would you recommend them […]

Roots, we apologize for the very short notice but STARTING TOMORROW CrossFit Roots will offer Open Shop on Sundays between 10 and 2 for a period of 2 hours.  We will post the Open Shop times each week in MBO. Athletes are required to sign-up for Open Shop and can come anytime during the 2 […]

Three rounds for time of:95 pound Front squat, 21 repsHandstand walk 40 feet30 Glute-ham sit-upsHandstand walk 40 feetIf you cannot yet walk on your hands, substitute 20 shoulder taps per 40 feet for the FIRST handstand effort in each round.  Substitute 40 second handstand hold for second effort each round. Strong Arms, Big Hearts Jen […]

4 rounds for time of:Walking lunge 50 metersSit-ups, 50 reps, weight feet with dumbbellsthen:3 x Max rep deadhang pull-up Friday Reading Waiting for the clock to tick away your Friday work week?  Check out these great articles sent to us this week by our super cool athletes!  Thanks folks!  Keep them coming. The Diet That […]

June and July Foundations Courses now available for sign-up. Complete as many rounds as possible in 20 minutes of:Run 400 meters7 Muscle-ups World Class Fitness and Defining Fitness Alright folks, we live in Boulder, Colorado and it’s reasonable to say that our town has a skewed version of fitness and health. Think about the body […]

Five rounds for time of:135 pound Overhead squat, 5 reps10 Toes to bar40 pound dumbbell Hang squat clean, 15 reps20 Double-unders Results Are In! We’ll post details next week on the schedule for these workouts. Which of the following gymnastics-based benchmark workouts would you like to do?ANGIE Which of the following combination gymnastics/monostructural/weightlifting workouts would […]