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 and join us for another Swim WOD this summer!  Just like in class you can expect a warmup and a workout. There’s no need to be an expert swimmer and as usual we’ll have plenty of scaled options. Sign-up in MBO. We’re back at the Elks Pool this week. 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...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 rest for 8 intervals. Rest 2 minutes between exercises. Park Workout – 9am 3 rounds: 1min at each station: medball clean (20/14) burpees lunges pushups kb swings (24/16) rest 1min Check out this comparison piece from the Games site. They took all the data reported from the Regionals and Games athletes and compiled several interesting comparisons. The numbers themselves are, of course, impressive and in short, “Games athletes, however, tend to be about a year younger, a few pounds heavier, and a few percentage points better in each of the performance categories, all of which...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 sure not to put recycling or trash in these bins. A short list of compostables you might be disposing of at the shop includes: paper towels compostable cups and food containers (they’ll be marked) banana peels (make sure you Zone that banana!) food scraps snot Please let us know if you have any questions!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 meet. As a volunteer, you get the best seat in the house! You also get water, coffee, snacks, lunch from Fate and a discount on the Fall cycle of PM Oly Club. There will also be beer after the meet is over! Please email [email protected] for more info or to sign up. Spots are limited and signup will be on a first come first serve basis. Or, if you’re interested in lifting in the meet, SIGNUP HERE. There is an option of set or reordered flights which is great for an experienced lifter (reordered) or a...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. Roots will provide the eggs, giant skillet and iced coffee from The Cup. Sign up HERE to bring a side or beverage to share. If you are an expert breakfast cooker and would like to jump in for a egg flipping shift, email stef! We’ll see you there!  Read more