EMOTM for 20 minutes:Odd: Row 200m all outEven: 2 deficit handstand push-ups or 2 weighted kipping pull-ups XEndurance at Roots on Tuesday The nutritional needs of our athletes at Roots vary widely. Many of our athletes spend the weekend charging hard on trails on their bikes or on foot. Some come into Open Shop and […]
45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds) Three Important Ab Exercises In May of 2003, Coach Glassman wrote the article 3 Important Ab Exercises. As CrossFit has developed folks have been wowed by heavy lifts, crazy workouts, and lots of volume. But as Coach Glassman […]
For time: 100 wall-ball shots, 30-lb. ball Ryan and Jonathan at the Longs Peak Scottish-Irish Highland Festival Get out your skirts, or kilts, gentlemen – Ryan and Jonathan throw down in Estes Park this weekend in the Scottish Athletics event at the Highland Festival! Come watch them compete in hammer throws, putting the stone, and […]
5 rounds for time of:10 chest-to-bar pull-ups20 air squatsRun 400 meters Special Opportunity. Many of you know them from group classes and some of you know of Suerte Tequila and its presence at many Roots events. Our very own Lance and Yasmeen are the masterminds behind Suerte and those dynamite drinks that make their way […]
Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls, 10 reps 10 burpees, jumping over the barbell The Last Cool Cruel Summer of 2015! The last Cool Cruel Summer Series of 2015 is NEXT THURSDAY, September 17th from 4-6:30pm. Remember, classes during Thursday the morning and afternoon will run […]
Front squat 5-5-5-5-5 reps Benchmark Series 2016 Skills As part of the 2015 Benchmark Series we included five skill tests. We trained each of those skills weekly in class either within the structure of a workout or as an accessory element to the hour class. The skills were selected based on a variety of inputs. […]
Holiday Schedule today! Classes at 8:30 and 9:30am. 4 rounds for time of:15 box jumps, 36-inch boxRun 400 meters Fall Class Schedule Starts Tomorrow! Tuesday kicks off the 2016 class schedule at Roots! The new schedule includes: New class schedule times for each coach Erg WOD back on the schedule on Saturdays at 10am Weekly track […]
Reminder! Holiday class schedule tomorrow for Labor Day. 8:30 and 9:30am!5 rounds for time of:Swim 100 yards30 push-ups Last Outdoor Swim WOD of 2015. Meet Nicole at Spruce Pool today at 10:30am for the last outdoor swim WOD of 2015. Come work on your tan, your guns, and your swimming skills. And don’t worry, yes, we […]
Tabata LungeRun 1 mile30 burpees Party at the Track! Reminder! This weekend’s schedule puts Roots all over the Boulder map! Join us for a wide variety of fitness application – at the park, in the pool, and at the shop! Saturday – Centennial Middle School track, 9:00 am2205 Norwood AveBoulder, CO 80304-1332 Sunday – Spruce […]
Chelsea Every minute on the minute for 30 minutes perform:5 pull-ups10 push-ups15 squats If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes. Shane is Coming Home and Meals! After four […]
