1 minute of pull-ups1 minute of rowing1 minute of pull-ups2 minutes of rowing1 minute of pull-ups3 minutes of rowing1 minute of pull-ups Post total number of pull-up reps and calories rowed to comments. Open the Hips One of the main components of an effective kipping pull-up is taking the hips from a closed to an...Read More
Complete as many reps as possible in 8 minutes of:115-lb. (80) shoulder pressesEach time you break, perform 50 double-undersRest 4 minutesThen, complete as many reps as possible in 8 minutes of:205-lb. (135 lb women) hang power cleansEach time you break, perform 30 squats Post number of press and clean reps completed to comments. Glassman Interviewed...Read More
Open Shop will run from 6-8pm this evening. 10 rounds for time of: Swim 50 meters 20 squats 10 push-ups Swim WOD: Suns Out Guns Out Spruce Pool, location information here When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and...Read More
Reminder!: Class with Nicole at 9am this morning at the Centennial Middle School Track! 10 100-meter sprintsRest as needed between efforts. It’s Only 100 Meter Sprints… Join Nicole at the track this morning for a workout that will bring you to your knees – yup, that’s right. Check out the video above for a little background on...Read More
KellyFive rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Fore! The first ever Roots Golf Outing will take place at the Lake Valley Golf Club on Friday, June 12th at 1:00pm! Join us for a day of golf, Roots athletes, food, drink, and taking the competitive spirit from the...Read More
Amanda9-7-5Muscle-up135 pound Squat snatch Swim WOD with Gretchen and Nicole Come one come all to the first OUTDOOR swim WOD of the summer with swim coaches Gretchen and Nicole. When: Sunday, May 31st at 10:30amWhere: Spruce Pool, location information hereWhat: A half hour of instruction followed by a swim WOD. When you arrive at the...Read More
“Nancy” Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps Nancy is part of the yearly benchmark series. Log your score! Exercise is ADHD Medication It’s not uncommon for the coaches to hear athletes express how their workout keeps them “sane.” That hour of sweating, pushing their physical and mental limits, and engagement...Read More
For time:15 muscle-ups205-lb. squat clean, 1 rep225-lb. squat clean, 1 rep245-lb. squat clean, 1 rep255-lb. squat clean, 1 rep265-lb. squat clean, 1 rep Murph a Success! Thank you to everyone who came out for Memorial Day Murph. It was a great success. A special thanks to the folks who went in the 10am heat for...Read More
