Dear The Garage4150 members,

Eric and I are excited to announce that we were approved as an official CrossFit affiliate.  While The Garage4150 will always have special place in our hearts, we are excited to join the CrossFit affiliate family and change our name to CrossFit Roots.

Why CrossFit Roots?  To us, CrossFit is organic health and fitness. It is pure and back to fitness basics, back to the roots.  Trees have roots and trees are strong, they grow, adapt, survive, bloom, reseed, and outlast.  This embodies the athletes we want to create and mold at our affiliate.  CrossFit Roots will be a return to the heart of athleticism.

We’re also very excited about our new space at 8th and Pearl Street in downtown Boulder.  We know you’ll be happily overwhelmed with a little more breathing – and cleaning- room.  We’ll keep you posted on the exact move-in date but we plan to make the move in the next few weeks.  Get ready for “Move the Gym for Time.”

To celebrate the move, Ivete and Chris are hosting a barbeque on Wednesday July 8th.  Please RSVP to the Evite.  If for some reason you did not receive the Evite, please let us know!  We hope you can come!

We want to thank each of you for sticking with us over the past five months.  We understand that our 200 square foot garage was not at all times an ideal training area and we thank you for your adaptability and for going along with us on our creative modifications.  We hope you realize that without you this next step and this move would not have been possible.

We’ll continue to operate The Garage4150 website for the next few days but you will soon be redirected to the CrossFit Roots website.  If you have any questions about the move or our new name, please don’t hesitate to contact us!

Always,

Nicole and Eric

January 2009: In the beginning, there was a garage.

June 30, 2009: And then in morphed into something great.

Thanks to Ryan for coming out to teach the olympic weightlifting clinic this past weekend!

WOD: Front squat 3-3-3-3-3 reps

Reminder! – Barbeque next Wednesday.  Details tomorrow.

Multitasking 101 - CrossFit WOD while working on your tan

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Welcome Ryan!

We’re very excited to host Ryan Landis for our first Olympic Weightlifting Clinic, today 9-11AM.

“In your life, you’ll do things greater than dating the boy on the football team.”
Oh yea, that’s a quote from a Taylor Swift song.  Perspective.  Get some.

Emily and Mike carrying the precious KB back from one of the 400m runs. The KB was not allowed to touch the ground for the entire team WOD.

WOD:
Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Push-ups, 10 reps
Push press 95 pounds, 15 reps
Dips, 20 reps

Announcements:

Paleo Team Challenge Week 2 Update!
TIED! After week 2 the teams are tied!  As a gentle reminder, beer is NOT paleo.  We’ll get the tally for week three up ASAP.  ONE WEEK LEFT!  WHO WANTS THAT PALEO TEAM CHALLENGE PRIZE??

Olympic Weightlifting Clinic with Ryan Landis
The Olympic Weightlifting Clinic is this weekend from 9-11.  If you signed up and can no longer attend, please inform us immediately so we can offer the spot to someone else.  Plan to arrive 15 minutes before the start of the clinic.  For more information about Ryan, click here.

Boulder Stroke and Stride
We are racing the Boulder Stroke and Stride on Thursday, July 16th at the Boulder Reservoir.  For more information or to sign-up, click here.  If you are interested in competing in this event as part of a relay, email Nicole and she will link swimmers with runners.

The Garage4150 Summer Barbeque
Mark your calendars!  Ivete Liliensteins and fiance Chris Ech have offered to host a summer barbeque at their house on Wednesday, July 8th.  Details to follow.  Obviously, this will be the social event of the summer so plan accordingly!

Class Schedule Modifications
The class schedule for July 9-12 is as follows:
Thursday: WOD, 6AM
Friday: no class
Saturday: Olympic Weightlifting Clinic
Sunday: no class
If you would like workouts to do on your own for Friday and Sunday, please let us know.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Launch the medicine ball to a target ten feet above the ground.

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Nasty Girls Video - if this doesn’t get you inspired and excited to hammer away at today’s workout then we need to talk.

WOD: Run 5 K

Get pumped to go run!  Bring your iPod, wear your fancy shoes, and bring your cool shades so you can run hard and fast!

Sunset CrossFit on Vacation

Team workout in the Park

Done by teams of two.  Partners may work at the same time to complete the couplets of exercises BUT must leave for the run together and may not start the next couplet of exercises until both team members have returned.

50 wall ball/50 push-ups
400 meter run
100 box jumps/100 sit-ups
400 meter run backwards
100 wall ball/100 push-ups
400 meter run
50 box jumps/50 sit-ups

Workout in the Park – Sunday, North Boulder Park at 10am!  Be there.
Curious about this thing called CrossFit?  Our weekend workouts are open to all.  Email us if you are interested in participating or just show up 15 minutes prior to the start.