4min AMRAP:10 kb swings (24/16)10 burpee box jumps (20/24)REST 1MIN3min AMRAP:8 kb swings 8 burpee box jumpsREST 1MIN2min AMRAP:6 kb swings6 burpee box jumpsREST 1MIN1min AMRAP:4 kb swings4 burpee box jumps Masters and Teens Games Events Released We’re only a few days away from the kickoff the CrossFit Games.  Check out the events that have been released so far for the Masters and Teens divisions.  If this is any indication of what we can expect to see for the individuals and teams we’re in for a good show!Read more

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