30 minutes work on understanding and performing the hip extension, then:
15 minute amrap:
10 toes to bar
20 kettlebell swings (think stable midline!)
30 double unders
400m run 
complete 3 push-ups between each exercise

Open Shop at Roots. Did you attend open shop? What did you think? Post to comments.


Lulu For Everyone – The Lululemon evening this Friday from 6-8pm is open to all ladies AND GENTLEMEN.  Ok gentlemen, we want to see you there and we want a fashion show!  Come show off your Lulu.

Registration for the Winter Rowing Challenge is now open. There are 12 spaces for this program.  Sign-up here. If the first class fills up (9:00am), we will add an additional class at 10:15am so put yourself on the wait list if you try to sign-up and the first class is full.  We will rollover the people on the wait list to the second class if we find we need to add it.

Row Clinic Added to the Schedule. We have listed another row clinic.  It will take place Sunday, November 14th at 9:00am. Sign-up on MBO.

Follow-up blood testing will take place on Friday, November 19th from 6-8am and Saturday, November 20th from 7-9am. The sign-up sheet will be posted tomorrow.