“Nancy”5 rounds for time of:400 meter run95 pound Overhead squat, 15 reps Jonathan heads to Couer d’Alene this weekend for the Ironman Triathlon.  Track his progress here. Benchmark Thursday and Happy Hour Grab your favorite beverage to share and head to Roots this evening for the 3rd workout in the June Benchmark Series.  This week’s workout is Grace. Grace: 30 clean and jerks for time (135/95) Stay afterward or show up after the workout for a big summer Roots Happy Hour. Bring the family or have them meet you there.  Do the workout and then grab a drink.  The fun takes place from 5-7, we hope to see you there.Read more

Perform one deadlift every :30 seconds for 20 reps.Use 85% of your one rep max deadlift.If you fail to complete a rep on the :30, do not continue. Don’t Forget! – Thursday Happy Hour! Tomorrow is the Thursday Benchmark Workout followed by happy hour!  Bring a beverage to share, bring your family or your significant other, and get ready to mix mingle and chat about the ladies – as in Fran, Grace, and Angie. Remember, you don’t have to show up right at 5.  Please do sign-up on MBO.  We’ll be there from 5-7pm.Read more

“Fran”Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-upsIf you did Fran on Thursday during the Benchmark Series then use dumbbells for today’s workout. tLast week’s Benchmark Series Fran. This week – Grace followed by happy hour! T-Shirts T-shirts are in and we have some extras for sale!  Visit MBO to order and then pick-up at the shop. Click here to view the old school logo tee and the I Heart Roots tee.Read more

Backsquat 3-3-3-3-3Read more

In teams:21-15-9Row (cal)DB Thrusters (#45/30)Box JumpBurpeeWallBall Just like the 2010 Games team workout, one person starts the first exercise and teammates follow. Teammates can only move forward when the exercise in front of them has been completed by the teammate ahead of them. Jim finds that pull-ups are a lot easier with a few less pounds. Jim has put in a tremendous amount of work both in the kitchen and in the shop over the past six months and it shows. Shirts Off Alright Roots, summer is here and we’ve noticed a lot of fine looking shirtless wonders working out at the shop.  We LOVE it.  Many of you have commented to the coaches recently that you’ve dropped a few pounds over the past year.  Share your success with everyone! Have you lost weight since joining Roots?  If so, how much?  Did you do it with a consistent workout routine,...Read more