Holleyman30 Rounds: 5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 rep This is part of your yearly benchmark series.  Log your result. Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.   Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Examples include: “I’d like to give a shout-out to Keith for getting his first handstand kick-up!” “I’d like to give a shout-out to Marge for going Rx on PK!” “I’d like to give a shout-out to Jeff for hitting 205 for a 3 rep power snatch!” Post to comments your shout-outs.Read more

Place your Yellowbelly food order for tonight’s Cool Cruel Summer by noon today! 30 deadlifts (225/155)30 calorie row30 burpees over the bar July Cool Cruel Summer! And just like that, Summer is halfway over!  Where did it go?!  I can’t tell you but I can tell you that means it’s time for the July installment of Roots’ Cool Cruel Summer series!  So cut off your sleeves (if you even wear a shirt) and strap-on your Nano’s because we’ve got a doozy for you tonight! The WOD is Hammer, shown below, and as usual we will have scaling options.  Sign-up in MBO and sign-up for a heat when you walk in the door.  Heats will start at 4:15pm and go off every 25 minutes until 6:55pm.   Kirk will be your Warmup Coach, so please check-in with him once you arrive to begin your warmup.  Remember, your heat time is when your workout begins so...Read more

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer by the end of the day today! Weighted Dips5-5-5-5-5 then,12min AMRAP:min 1: 12 toes-to-barmin 2: 10m handstand walkmin 3: 35 double-unders Nature’s Chill-Pill Bacteria used to be a dirty word and something we aimed to avoid as much as possible but more and more research is revealing that healthy bacteria in our gut plays a role in our brain function and our mental and emotional health.  Check out the latest research in this article by NPR, “Prozac In The Yogurt Aisle: Can ‘Good’ Bacteria Chill Us Out?” Post your thoughts to comments.Read more

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer! PK5 rounds for time of:225-lb. Back Squats, 10 reps275-lb. Deadlifts, 10 reps400-meter SprintRest 2 minutes Roots Track WODs Hey Roots, did you know that every Thursday from 12:30-1:30pm there is a Track WOD?!  That’s right, it started in May and it’s still going strong but if you missed the original blog post look below for more info and we’ll see you on the track! Where?  Centennial Middle School track, by the tennis courts. When?  Thursdays, 12:30-1:30. Who?  All regular group memberships include the Track WOD (unlimited and 3x/week). Why?  Wether 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....Read more

Place your Yellowbelly food order for this Thursday’s Cool Cruel Summer! 3 rounds for time of:Run 400 meters35-lb. dumbbell thrusters, 21 reps Working Through Injury We’ve all had injuries of some degree at some point in our lives.  They come with being alive.  It’s easy to try and point blame on the activity responsible for our setback but in reality we can get injured in pretty much anything in life.  I’ve worked with people who hurt themselves shoveling snow, walking in high heels, picking up a couch, mountain biking, raking the lawn, climbing, picking up a patient, running, doing a muscle-up, skiing, etc.  The list goes on forever but the point is that we have to learn to deal with injuries because they’re part of life. The Coaches at Roots have worked with hundreds of athletes who have suffered injuries that may prevent their ability to do particular movements.  It’s...Read more