Today’s workout is at the Elks Pool. in teams of 3 alternating, complete: 20min AMRAP swim 25m (breast stroke) 10 poolside dips 10 pistols swim 25m (freestyle) Like the title says, there are no noodles at this pool. Come ready to apply your fitness to the water and have fun doing it! 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 they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over. See you in the sun!  Read more

The park workout is at North Boulder Park. Meet at the southwest corner of the park (the usual spot). Shop Workout (7am) Row 5x1000m Park Workout (9am) As a team of 4, complete 5 rounds: bear crawl shuttle 50m broad jump shuttle 50m sled sprint (45/25) 50m We’re giving you multiple options to get outside this weekend, as if you needed more. Today you get a choice between the shop workout at 7am, and yes it’s rowing intervals. Who couldn’t use some work on their rowing technique? Your other option is the park workout at 9am at North Boulder Park. Sure, you can do both! Tomorrow we’re headed to the Elks Pool for some sweet pool WOD action. Get tan and swole with Roots this weekend!  Read more

4 rounds: 30 step-ups with 45-lb. barbell, 20-in. box 10 clean and jerks (135/95) 30 step-ups with 45-lb. barbell, 20-in. box 5 snatch (135/95) Don’t forget to sign up for the Not-yet-an-adult Cooking Class taking place Tuesday, August 2nd at 5:30pm. We’ll prep. We’ll cook. We’ll eat. As we go, we’ll learn some basics of the kitchen and think about how we can help out in the family kitchen at home and thrive in the kitchen when we move out. You may still get in fights over dirty dishes with your roommates though. This class will not help with that. Sign Up HERE What: Not-yet-an-adult Cooking Class Who: High School Program athletes and recent High School grads (no real adults, please) When: 5:30pm, Tuesday, Aug 2nd Where: Trevor’s Kitchen Cost: $20 (dinner included)  Read more

Deadlift  2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! 1. Vitals: Daniel Horney. I signed up for foundations in October 2014 and was pretty regular for a few months before having to take a prolonged break. I’ve been coming consistently since November of last year though. 2. Where were you born/raised? I grew up in High Point, NC – the self-proclaimed Furniture Capital of the World. 3. Married, kids, family? Wife Katie, toddler Avery, and dog Abby. 4. What do your days consist of? I design sound reinforcement systems for concert halls and other performing arts venues. So lots of sitting at a desk, or on an airplane – the fun days are the ones on construction sites, playing with audio equipment. 5. What is your favorite thing about CrossFit? I like that all I have to do is show up and someone has already figured out what...Read more

10 rounds: 7 strict pullups 10 pushups 10 situps 10 squats How do you use your fitness outside the gym walls? Iron Dave goes on adventures! Read about his latest trip to Alaska this past May. It involves lots of snow, high altitudes, beautiful surroundings, numb toes, and of course, Progenex.  Check it out HERE! Do you have any plans to put your fitness to work outside the gym?  Read more