4 rounds:AMRAP 4 minutes of:5 power clean 4 push press20 double-undersrest 2 minutes between rounds(135/95) Mrs. Killer A very special congratulations to Lori and her husband Josh!Read More
18-15-12-9-6-3C-2-B pull-upsoverhead plate lunge Class Schedule Updates and Reminders A number of classes have shifted or been added in the past week. Check it out! CLASS ADDITIONS/CHANGES: Mondays at 6am added to the schedule WOD 1.0 added to Mondays at 5:00pm AND WOD 1.0 moved from 5:00pm on Tuesdays to 5:30pm CF Oly moved from...Read More
21-15-9push jerk (115/85)burpees Download Your Lift Sheets We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months. The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in. Otherwise, each time you come to the shop it will be a...Read More
NEW TEES! ORDER BY THURSDAY. CLICK HERE FOR DETAILS. AMRAP 10 minutes:15 OHS20 GHD sit-ups Midline, What Midline? Today’s workout pairs overhead squats and GHD sit-ups. Two exercises that rely heavily on midline stabilization. After doing today’s workout, did you notice the potency of this pairing? Post to comments.Read More
8 rounds for time:2 HSPUs 8 Toes-to-bar16 dumbbell lunges (45/25) New Tees x 2! They’re coming! The 2012 Summer Roots tees as well as an updated Classic Roots Tee (complete with a women’s tank top option for summer) are now available for pre-order. Here are all the details: The Veldt (shown above, limited edition):Men’s: brown,...Read More
3 rounds for time:12 ring dips14 dumbbell step ups Ring Dip Tip Proper range of motion for the ring dip means that the shoulders dip below the elbows and that your hips move the same distance as your shoulders. It’s easy to just drop your chest and do upright crunches. Those aren’t real dips and...Read More
