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

Kelly 5 rounds for time of: 400m run 30 Box Jumps 24/20″ 30 Wall Balls 20/14 Starting today, we’ve got compost containers at Roots! From now on, you can put your compostables in the new, labeled bins so that instead of going to the landfill they go to make soil (feel good here). Please be...Read More

Take three attempts to perform 15 bodyweight overhead squats.  Roots 2016 Summer Oly Meet is right around the corner on Sat. August 6th. We are looking for volunteers to help out at the meet. You will be needed from 8:30 until 4 tentatively. Final volunteer schedule and assignments will be released the week before the...Read More

JT 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Celebrate the 4th of July Roots style! We will start off with a fun holiday workout followed by the annual shop breakfast! Class kicks off at 10am and will include a warmup like usual. Please sign up in MBO so we know how many to expect....Read More

35min AMRAP: 17 power cleans (135/95) 75 air squats Unload the barbell and carry it around the shop the short way (around Cats) and back to where you started. Do the same with the plates, carrying only 1 plate at a time. Rebuild bar and begin next round. June 14th, 2016 was the 241st birthday...Read More

On the C2 rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:25/500-m...Read More

4 rounds: 1min handstand hold then, 2min AMRAP: 20 abmat situps 30 burpees Rest 2min “Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming “CrossFit.”” That statement was written by Greg Glassman back in 2004! Many of us don’t really like working on handstands,...Read More

5 rounds for max reps of: 1 ½ body-weight deadlifts Dips Come on in for a Saturday dose of 1.5 bodyweight deadlifts and dips. How many can you do?  Read More

21-15-9 reps for time of: 115-lb. hang squat cleans Chest-to-bar pull-ups   I wrote a sarcastic blog post to go with this video but the more and more I thought about it the more I just became saddened. The deep seated psychological and emotional problems that a person would have to experience to be okay with...Read More