5 rnds of: 50 double-unders 45-lb. dumbbell squat cleans, 15 15 burpees 50 double-unders Rest 2 min Did you see the BIG ANNOUNCEMENT last week?! Well, now it’s this week and it’s going down this WEDNESDAY! Here’s what you need to know: When: This Wednesday, 7/13/16, 4:00-7:00pm. Morning and afternoon classes will be your regularly scheduled...Read More
27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. In the course of June, we accidentally missed programming workout 15.5 as part of the June benchmarks! Luckily, Shane caught it so we won’t miss out on this gem of a workout. This will be the second of four...Read More
5 rounds of: 2 minutes of triple-unders 1 minute of handstand walking Rest 2 minutes Post reps completed and distance walked for each interval to comments. As athletes spend time in the gym, and accumulate all of “that fitness”, what are they to do with it? Check out this video to see what Kenneth Leverich,...Read More
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. What does that mean for Roots?...Read More
4 rounds for time of: 135-lb. sumo deadlift high pulls, 20 reps 30 GHD sit-ups The 2016/17 Competitor Program tryouts begin today. Athletes must attend the following sessions to test 22 athlete standards. The schedule is as follows: Tuesday 7:30-9am Wednesday 7:30-9am Friday 6:30-7:30am Oly Class* and 7:30-9am. *Sign up for Oly Class, 1 rep max snatch and clean and...Read More
In teams of two, complete 2 rounds for time of: “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For the pull-ups and thrusters, only one partner may work at a time. The runs must be split evenly...Read More
AMRAP 20 minutes: With a partner, alternating rounds: 50m swim 2 burpees Add 2 burpees to each round until team completes the round of 20 burpees. After completing the round of 20 burpees, begin subtracting 2 burpees every round. The weather is HOT HOT HOT but we’re not letting our fitness slip so come out...Read More
There is a workout at Roots today as well as at North Boulder Park. Do one or both and sign-up! Shop Workout – 7am Inverse Tabata shoulder press, 155 lb. Inverse Tabata front squat, 245 lb. Inverse Tabata deadlift, 365 lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of...Read More
