BIG ANNOUNCEMENT!

Back Squat 3-3-3-3-3 LACE UP YOUR NANOS, put on a Roots tee, and prepare yourself for what we’re about to tell you.  On Wednesday, July 13th the Reebok Nano 6.0 Truck will make a stop at Roots as part of its cross-country road trip to the 2016 CrossFit Games....

Summer Hatch Squat Cycle Program

2016 Regional Event 6 For time: 1,000-meter bike 100-ft. handstand walk 10 overhead squats 500-meter row 50 burpee box jump overs 5 overhead squats  Men use 225 lb., Women use 155 lb. Roots is proud to offer a new structure to the Strength Program for the 2016 summer....

Rep Shaving

Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 95-lb. overhead squats, 15 reps This is one of those posts that no coach wants to write, but sometimes it has to be done. We want to take a moment to address the rep shaving...

Who’s Running the Bolder Boulder?

For time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups As we roll toward Memorial Day, it can mean only one thing in Boulder, Colorado – The BolderBoulder 10K! We’ve heard rumors that a few shop athletes have run the race...

Erg WODs Will Come Off Schedule for Summer

21-18-15-12-9-6-3 reps for time of: Triple-unders GHD sit-ups 185-lb. deadlifts Check out the video below for some great tips on how to get triple unders in today’s workout. As the school year comes to a close, weekly Erg WODs will come off the schedule...

Berkeley vs. Big Soda.

Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent  U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered...