Overhead Squat 3-3-3-3-3 then, Death by Handstand Push-Ups: 1 on min1 2 on min2 3 on min3 … until you can no longer finish the amount of hspu within the minute. Death by Handstand Pushups is part of your yearly benchmark series. Log your score! Back on the menu beginning next week is the Erg Wod with Coach Lauren! Come brush up on your rowing technique every Tuesday starting next week (9/20) at 4:00pm!  Read more

10 rounds for time of: 155-lb. power cleans, 5 reps 10 walking lunges Don’t miss out on this gem of a workout. Also, new weekly Open Shop Hours are in full effect. Check it out and read the full post here.  Tuesday 7:30-11:30am 1:30-4pm 6-7pm Wednesday 7:30-11:30am 6-8:30pm Thursday 7:30-11:30am 6-7pm Friday 7:30-11:30am 1:30-6pm Sunday 8:30-12:30amRead more

REMINDER: Class at Roots at 7:00am and class at North Boulder Park at 9:00am. 7:00AM Class at Roots In teams of two: 60 Snatches, 135/95 lbs 60 burpee box jump up and overs, 24/20 9:00AM Workout at the Park Three rounds for time: 40 Kettlebell swings (24/16) 30 Sit ups 400 meter Run   A quick reminder on this weekend’s class schedule and Open Shop! Saturday 7:00am – Class at Roots 9:00am – Class at North Boulder Park Sunday 8:30am and 9:30am – Classes at Roots 8:30am – 12:30pm – Open Shop HoursRead more

DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of:   10 wall-ball shots   1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:   10 wall-ball shots   1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of:   10 wall-ball shots   1 rope ascent Friendly Reminder!: We would like to take a moment to remind everyone that, just like every other workout at Roots, we will scale this as needed. So come on in for some medball fun! Yesterday during the handstand push-up workout an athlete asked me, “Hey, how come you don’t let us use Abmats to scale our handstand push-ups?” It was a good question because it’s something we’ve never formally addressed. The individual was referring to using Abmats under their head when doing a handstand push-up. The athlete will kick up to the wall...Read more

For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups At first site, one can look at CrossFit programming and think that there’s not much rhyme or reason to the movements selected. Oh if only it were that simple. Many CrossFit workouts are movement masterpieces and you know this to be true by the potency of the simple movement combinations. A little peek under the hood and we start to uncover the why behind some of the elegant pairings and groupings of movements in workouts. In the old days of the big box gym, lifting and cardio were split into two different rooms. From there, we further separated out the movements with a major focus on avoiding use of...Read more