“The Seven”
Seven rounds for time of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Do you know where your food comes from? Patrick does.

Hydrostatic Dunk Tank Testing Tomorrow – Details.

Tomorrow is the first of two days of hydrostatic dunk tank testing at Roots.  This test gives you your weight, lean body mass, and percent body fat.

The testing is open to all Roots members but is required by anyone participating in the Processed Food Blows Challenge.

If you’re interested in learning about your body composition but not signed up for the challenge, you can still snag a spot at the front desk.  There are a good number of time slots still available.

Cost for the test is included in your Processed Food Blows Challenge fees.  If you’d like to do the test, here are the costs:
– Before and After: $60
– Initial: $49 
– After Only: $35
Cash or check only. 


Please arrive 10 minutes prior to your test time AND do not eat a large meal within 2 hours of your test.  If you are participating in the Processed Food Blows Challenge you will need to indicate this to us when you arrive.  For individuals in the challenge, a coach will accompany you for the intake portion of the dunk tank testing to collect measurements and pictures.

Please come with a bathing suit and towel.  Also please understand that the accuracy of your results is somewhat dependent on you being able to blow out a large amount the air in your lungs.  Practice!

Questions?  Post to comments.