“Kelly” Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Kelly is part of the yearlong benchmark series.  Log it! Benchmark Retest! Kelly is part of the yearlong benchmark series of workouts.  Come get a score for this longer effort and be sure to LOG IT!Read more

21-15-9deadlift (185/135)overhead squat (135/95) Roots Welcomes Chris Hinshaw! We are excited to welcome Chris Hinshaw to Roots today for his Aerobic Capacity Seminar! Regular group classes today (8, 9, 10am). SEMINAR DETAILS FOR PARTICIPANTS Time: 11-3pm Location: 2406 30th Street.  Entrance is on the left just after Pollard Jeep going North on 30th street.  Look for the unit with the double glass garage doors. Seminar Details HERE. Questions?  Post to comments. Read more

Ring push-up ladderRest 5 minutesBody-weight front squat ladder   Get Focused. Mobility Focused. Sometimes mobility goals take consistent effort – doing the same mobility work day in and day out. The best way to make that happen is to set aside time to do your mobility work every day. And, because we want the best for you, we’re going to expect that you set aside time every day in your busy lives to do this. “Sell the house, sell the car, sell the kids;” January is time for you to get focused on mobility. You don’t want to sell the kids? No problem. As it turns out, we’re going to have you do the mobility in class. Starting this Tuesday, the next time you come to class you will be assigned two mobility tasks. Every day you come to the gym in January, you will do THE SAME two tasks during mobility time...Read more

Open Shop10:00am – 12:00pmRead more

3 rounds:20 front squats (95/65)20 push press (95/65)20 pull-ups New Year’s Eve Three Rounder! Come on in for a three rounder to get your ready for the New Year! Last class at 12:30pm today.Read more