27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. In the course of June, we accidentally missed programming workout 15.5 as part of the June benchmarks! Luckily, Shane caught it so we won’t miss out on this gem of a workout. This will be the second of four...Read More

5 rounds of: 2 minutes of triple-unders 1 minute of handstand walking Rest 2 minutes  Post reps completed and distance walked for each interval to comments. As athletes spend time in the gym, and accumulate all of “that fitness”, what are they to do with it? Check out this video to see what Kenneth Leverich,...Read More

4 rounds for time of: 135-lb. sumo deadlift high pulls, 20 reps 30 GHD sit-ups The 2016/17 Competitor Program tryouts begin today. Athletes must attend the following sessions to test 22 athlete standards. The schedule is as follows: Tuesday 7:30-9am Wednesday 7:30-9am Friday 6:30-7:30am Oly Class* and 7:30-9am. *Sign up for Oly Class, 1 rep max snatch and clean and...Read More

In teams of two, complete 2 rounds for time of: “Daniel”  For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For the pull-ups and thrusters, only one partner may work at a time. The runs must be split evenly...Read More

AMRAP 20 minutes: With a partner, alternating rounds: 50m swim 2 burpees Add 2 burpees to each round until team completes the round of 20 burpees. After completing the round of 20 burpees, begin subtracting 2 burpees every round. The weather is HOT HOT HOT but we’re not letting our fitness slip so come out...Read More

There is a workout at Roots today as well as at North Boulder Park. Do one or both and sign-up! Shop Workout – 7am Inverse Tabata shoulder press, 155 lb. Inverse Tabata front squat, 245 lb. Inverse Tabata deadlift, 365 lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of...Read More

Kelly 5 rounds for time of: 400m run 30 Box Jumps 24/20″ 30 Wall Balls 20/14 Starting today, we’ve got compost containers at Roots! From now on, you can put your compostables in the new, labeled bins so that instead of going to the landfill they go to make soil (feel good here). Please be...Read More

Take three attempts to perform 15 bodyweight overhead squats.  Roots 2016 Summer Oly Meet is right around the corner on Sat. August 6th. We are looking for volunteers to help out at the meet. You will be needed from 8:30 until 4 tentatively. Final volunteer schedule and assignments will be released the week before the...Read More

JT 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Celebrate the 4th of July Roots style! We will start off with a fun holiday workout followed by the annual shop breakfast! Class kicks off at 10am and will include a warmup like usual. Please sign up in MBO so we know how many to expect....Read More

35min AMRAP: 17 power cleans (135/95) 75 air squats Unload the barbell and carry it around the shop the short way (around Cats) and back to where you started. Do the same with the plates, carrying only 1 plate at a time. Rebuild bar and begin next round. June 14th, 2016 was the 241st birthday...Read More