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

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 of the US Army. Because we follow CFHQ on a 2 week delay, today we’ll be doing the workout HQ developed to celebrate the birthday. If you follow HQ or watched the video above, you know the original workout was as follows: Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round....Read more