GwenClean & Jerk 15-12- and 9 repsTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Cool Cruel SummerHamburguesa5 pullups10 pushups15 squatsrun 200m21 kb swings12 pullupsrun 400m75 wallball400m run12 pullups21 kb swings200m run15 squats10 pushups5 pullups September Cool Cruel Summer Tonight! You know the drill! Sign-up on MBO for the Cool Cruel Summer workout tonight from 4:00-6:30pm. Heats will start at 4:15pm and you can put yourself in a heat once you arrive. The warm-up coach will be listed on the whiteboard and Ali will be there to run everyone through heats! FATE will be on-site with food for purchase. Please bring a drink to share.  See you there! All the details here.Read more

Don’t forget! – tomorrow is the LAST Cool Cruel Summer!Details HERE. Row as far as possible in 30 minutes. orRun as far as possible in 30 minutes. DJ Googs in the HOUSE! A few weeks ago we dropped a post asking folks for their musical requests and the comment board exploded with suggestions. One athlete rose to the challenge and offered to create a playlist to end all playlists  See the full comment thread here. We are pleased to announce that on FRIDAY, SEPTEMBER 18TH we will debut Googs’ hand picked playlist all day during classes.  You can check it out here. Thanks Googs!Read more

7 sets of:2 front squats1 push jerk Thursday Track Workouts! Hey Roots, the Thursday Track Workouts have shifted to an evening time slot with the new fall schedule! Here are the updates:  Where?  Centennial Middle School track, by the tennis courts. When?  Thursdays, 5:30-6:30pm. Who?  All regular group memberships include the Track WOD (unlimited and 3x/week). Why?  Whether you’re a seasoned veteran or a newbie to running there is something for everyone.  We go over dynamic drills, running technique, pacing strategies, and much more.  Scaling is provided for all skill levels just like our group WODs.  Our goal is to change your approach and opinion on running. Plus, get a killer workout! How do I sign-up?  Sign-up in MBO just like you do for group WODs. PLEASE NOTE: There will NOT be a track workout this week (Thursday, September 17th) as it is the last Cool Cruel Summer event at the shop...Read more

Four rounds for time of:Run 400 meters50 Squats Competitor Program Meeting The 2015/16 Competitor Program kicks off at Roots in a few short weeks! Read below for details on the structure of the program and information on the interest meeting.  The goal of the Competitor Program is to prepare individuals for the 2016 CrossFit Open competition and set them up to be contenders to earn a spot to Regionals as individuals or a team. The program will meet five days a week and there is no additional cost for the program. To participate in the program athletes will need to posses a variety of specified skills, benchmarks, and capacities as well as be able to make every training session each week.  Meeting Times: M, T, W, F from 7:30-9:30am, Saturdays from 8:00am – 10:30amFull weekly attendance is required to participate in the program.   If you are interested in the Competitor Program...Read more

EMOTM for 20 minutes:Odd: Row 200m all outEven: 2 deficit handstand push-ups or 2 weighted kipping pull-ups XEndurance at Roots on Tuesday The nutritional needs of our athletes at Roots vary widely. Many of our athletes spend the weekend charging hard on trails on their bikes or on foot. Some come into Open Shop and log a few hours of training.  Learning how to fuel your body properly is part of the journey to becoming a better athlete.  On Tuesday, Zach Utley of XEndurance will be at Roots from 4-6pm to sample product and discuss the science behind sports recovery. Please feel free to swing by the shop and test out the product. We’d love to hear your feedback to see if it’s something you’d like to see on the shelves at Roots. Read more