TK Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. Your feet can be your best personal Coaches but most of us just aren’t listening to what they’re telling us. In the beginning, you probably heard from many of the Coaches to get “your weight in your heels” and while that was true it was also a cue that we use to overcompensate for 99% of people’s natural...Read more

5 2-minute rounds of: 15-ft. rope climb, 3 ascents Row for calories Rest 3min between rounds. Today’s the day! Come out to the Boulder Reservoir for some fun in the sun with the Roots community to celebrate Roots turning 7! We’ll be firing up the grill and providing the meat so please bring a side of your own to share with everyone. It’s also BYOB and the Reservoir does not allow glass containers of any kind so leave the bottles at home, but bring the cans! We’ll be playing games, SUP’n, eating and hanging out so please bring your family. There will also be a raffle for a free month of membership but you can’t win unless you play. SEE YOU THERE!!Read more

The Chief Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Recognize those mugs? Recognize that place?! It’s the old shop, and before that it was literally a 1-bay garage at the house Nicole was renting at the time. Those pics on the wall between the men and women’s bathrooms aren’t just decoration, that’s Roots’ progression! Drop-ins from other gyms regularly say how they’re really impressed with the size of our current shop and the layout/organization of it all, but it wasn’t always this way. 7 years of hard work, passion and commitment has helped to place Roots where it is today, both figuratively and literally. Sunday, we celebrate those 7 years and we hope that you’ll all join us at the Boulder Reservoir, but today we celebrate by doing the Roots Anniversary WOD,...Read more

For time: Run 800 meters 100 push-ups 100-meter bear crawl Run 800 meters 50 handstand push-ups 50-meter handstand walk Run 800 meters “In the end, chronic disease is a deficiency syndrome. It is sedentation with malnutrition.” ~ Greg Glassman In Glassman’s latest article he separates the causes of death in the US into 5 categories that I believe was referred to as “The 5 Buckets of Death” in a CrossFit Instagram post. The buckets are as follows: Chronic Disease: obesity, coronary heart disease, Type 2 diabetes, stroke, cancer (95% of cancers as of now), Alzheimer’s, peripheral artery disease, advanced biological aging, drug addiction, among others Variants: kinetic, genetic, toxic, and microbic Kinetic: physical trauma, car crash, hit on a bike Toxic: environmental toxins (lead poisoning) Genetic: genetic disorders like cystic fibrosis (things you’re born with) Microbic: virus, bacteria, prions He explains that today’s medical system has no real treatment for...Read more

Deadlift 5-5-5-5-5 CCS – August Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. It’s the 3rd installment of our Cool Cruel Summer series and we thought we would switch things up a bit by throwing out a partner WOD, Horton. Coordinate with another Roots member or come and try out the individual option. We’ll have lots of scaling options for those who are still working on bar muscle-ups as...Read more