Open Shop is Tomorrow

High bar back squat 3-3-3-3-3-3-3  30 second air squat hold between sets  Open Shop – tomorrow from 1:30-3:30 Come work on a lift, practice your kip, get in a benchmark you keep missing, or log a few extra meters on the erg. Nicole will host open shop time from...

The Effects of a Thanksgiving “Feast”

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Food as a Drug Food has a tremendous ability to make us feel good and bad both physically and mentally.  Some of you spent the past month in a super-clean state.  Some...

The Week of the GHD – Hip Extension Monday

30 minutes work on understanding and performing the hip extension, then: 15 minute amrap:10 toes to bar20 kettlebell swings (think stable midline!)30 double unders400m run complete 3 push-ups between each exercise BIG ANNOUNCEMENTS Lulu For Everyone – The...

Parkour Seminar

Weighted pull-ups 1-1-1-1-1-1-1 reps The Parkour Seminar at Roots Announcing the September 2010 Parkour Seminar at Roots!  Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the...

The Colorado Open

“SQT“ Three rounds for time of:95 pound Ground to overhead, 10 reps200 yard Shuttle sprint, 50 yards there and back twice   The Colorado Open Wrap-up Congratulations to Scott, Chris, Chad, Lawrence, Lori, Molly, and Emily who competed at this...