9-15-21 reps for time of: Row for calories 115-lb. power snatches The results are in after yesterday’s final day to work through 16.3! When it was all said and done, 31 of you got your first bar muscle-up this past week. Congratulations! Did you think you would be able to do it? What skills do you want now, or now think possible, because of your new achievement? Post to comments. Read more

“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.  Your score is the total number of rounds you complete ON THE INTERVAL. If you fall off the interval, you can continue to see how many yours you can complete, but these rounds are not added to your score.  If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s? We do a ton of kipping at the shop. That back and forth motion while hanging from the bars...Read more

Submit your 16.3 score! Today’s workout is at Centennial Middle School Track. Terry For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run It was raining PR’s Friday at Roots.  We had an unofficial count of 28 athletes who got their first ever bar muscle-ups!  Kill Cliff was on hand and offered a free Kill Cliff drink to anyone who got their first, and let’s just say that they started looking nervous about their inventory half-way through the night. The energy was electric, the crowd was supportive and the effort was determined.  It was a great reminder why the Open is a great benchmark!    Read more

Saturday classes at Roots at 7:30am or Centennial Middle School Track at 9am. Shop Wod Front Squats 5-5-5-5-5 Track Wod Every 2 minutes for 20 minutes, alternating: partner wallball passes partner wallball run Two classes this Saturday?!  That’s right, and you can crush both! This Saturday we’ll be holding an early morning class at 7:30am at the shop, and then we’ll be headed out to our regular track location at Centennial Middle School for some track fun (click the link above the post for directions).  Feel free to attend either or both.  Read more

Special bar muscle-up clinic with Nicole today at 10am.  No sign-up, just show up. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. A lot of people were calling it; bar muscle-ups.  Well, they’re here and it’s time to put them to the test.  One thing’s for sure, mentally or physically, by the end of the day Friday we’ll all be fitter, and full of delicious gluten-free fried chicken! Heats for the Friday Night Lights will be posted Thursday night in MBO after 8:30pm.  You must sign-up for a heat in MBO to reserve a space! A huge thank you to our Week 3 sponsors, Kill Cliff and Yellowbelly Chicken!  We hope to see you all there!  Read more