5 rounds, each for time, of: Run 800 meters Rest 3 minutes Beginning Tuesday, August 6th we will expand Open Shop Hours to the following weekly times, listed below. We are excited to offer this added gym time and hope you will use it to get in skill and practice work or make up a workout that...Read More
Fran Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups As we enter into the 4th and final segment of the Yearly Benchmark Series – we want to hear from you as we plan the 2017 schedule. What workouts do you want to test next year? What skills do you want to...Read More
5 2-Minute Rounds: Run 200m 10 power snatch (115/75) 10 toes-to-bar Rest 1 minute between rounds. Pick up where you left off to begin the next interval. A few weeks ago, I pulled the shit out of my hamstring – like couldn’t walk off the field after I pulled it. That’s right, I pulled it...Read More
Back Squat 3-3-3-3-3 LACE UP YOUR NANOS, put on a Roots tee, and prepare yourself for what we’re about to tell you. On Wednesday, July 13th the Reebok Nano 6.0 Truck will make a stop at Roots as part of its cross-country road trip to the 2016 CrossFit Games. What does that mean for Roots?...Read More
2016 Regional Event 6 For time: 1,000-meter bike 100-ft. handstand walk 10 overhead squats 500-meter row 50 burpee box jump overs 5 overhead squats Men use 225 lb., Women use 155 lb. Roots is proud to offer a new structure to the Strength Program for the 2016 summer. Beginning Wednesday, June 22nd, Ryan’s Strength class will start...Read More
Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 95-lb. overhead squats, 15 reps This is one of those posts that no coach wants to write, but sometimes it has to be done. We want to take a moment to address the rep shaving that has been going...Read More
For time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups As we roll toward Memorial Day, it can mean only one thing in Boulder, Colorado – The BolderBoulder 10K! We’ve heard rumors that a few shop athletes have run the race for over 30 years! Are you running the BolderBoulder? Post...Read More
21-18-15-12-9-6-3 reps for time of: Triple-unders GHD sit-ups 185-lb. deadlifts Check out the video below for some great tips on how to get triple unders in today’s workout. As the school year comes to a close, weekly Erg WODs will come off the schedule beginning June 8th through to the start of the next school...Read More
Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned...Read More
Hang Power Snatch 5-5-5-5-5 The Spring Food Challenge is just around the corner! Have you signed-up?! Next week is Intake Week! Please come to one of three Chalk Talks next week to learn more, ask questions, and get this thing started right! Chalk Talks Wednesday, April 13th 6:30am, 12:30pm, 6:00pm Join Nicole Christensen and Laura Ligos of...Read More
