5 rounds for time: 
12 wallball (20/14)
12 toes-to-bar

Amy and Nicole's Mom rock the rope climbs at Trident CrossFit in Alexandria, VA. Who is Amy? None other than our very own Karin's sister!

It’s YOUR Progress, Results, and Success

Hey there Roots crew!  Many of you may have noticed a little bit more attention to strength over the past week.  This will continue for awhile.  What does this mean for you?  It means, it is VITALLY important for you to track you results for the lifts so that each week’s sets yield you as great a result as possible!

As we progress over the next coming weeks we will use the 5 rep, 3 rep, and 1 rep maxes to scale loads, create hypothetical loads, and determine weights for new and different lifting sets.

Sure, you don’t have to track your progress but you may find yourself a little lost at the beginning of each class as we spew out “82% of one rep max…”

So, where can you do this?!
Look no further than the top right corner of this post where it says “Whiteboard” and log away!  Or you can write it down in your log book or keep it in your phone.  You could also tattoo it to your arm.  Yup, it’s that important.

And finally, check out this great article sent to us by our very own Mr. Exercise!

Acute Sleep Deprivation Enhances the Brain’s Response to Hedonic Food Stimuli: An fMRI Study