Hortman Complete as many rounds as possible in 45 minutes of:Run 800 meters80 squats8 muscle-ups Squatember  The Benchmark Series comes to an end this month. Never fear, it’s coming back in October and we’ll release the new workouts and structure next week. But it’s not as if we’d leave you hanging for the month of...Read More

For time:135-lb. snatches, 50 reps Regulating Personal Trainers Does anyone have the right to tell you how to exercise? Does anyone have the right to tell your personal trainer or coach what methods she can utilize to improve your fitness and help you reach your goals? New regulations being written in the District of Columbia could...Read More

René 7 rounds for time of:Run 400 meters21 walking lunges15 pull-ups9 burpees If you have a 20-lb. weight vest or body armor, wear it. Vote For Googs Yesterday we asked for input on the music at Roots. Googs volunteered to put together a LONG playlist that would span 5:30am to 8:00pm at the shop. He...Read More

Split Jerk3-3-3-3-3-3-3thenTabata Abmat Sit-ups Shake It Up Ryan likes heavy metal and AC/DC. Ali has a thing for Ke$ha. Nicole would do anything to meet Katy Perry but playing her Pandora station 24/7 helps fill the void. Shane loves Dubstep. Trevor chooses Geronimo radio most mornings and Eric, well Eric is a little unpredictable. Kirk and...Read More

4 rounds for time of: Row 500 meters 155-lb. overhead squats, 10 reps Sleep Cocktail Yesterday we posted about sleep and research that supports that this precious part of your day can actually help flush toxins from the brain.  But many people find it hard to fall asleep. Overstimulation throughout the day, the excessive use...Read More

5 rounds for time of:155-lb. squat cleans, 7 reps14 kettlebell swings, 1.5 pood Goodnight. Sleep Clean. It’s 6:45pm and you’re finishing up dinner. You look at your watch and think, “I’ll be in bed by nine!” But then you think through all of the things you want to get done before you hit the sack –...Read More

“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatchthenHandstand push-up Yearly BenchmarkMax handstand push-ups in 2:00 minutes The Last Benchmark of the Series! One year ago we embarked into uncharted territory with the kick-off of the Benchmark Series. CrossFit, by definition, is constantly varied, functional movements, executed at high intensity. The belief in...Read More

Squat Snatch 1-1-1-1-1-1-1thenSkill Benchmark Toes-to-Bar retest Want to Be Good at Oly? – by Chad Vaughn Humans learn in many different ways and most of us learn the best when we are exposed to a variety of teaching methods. In class you may have heard a coach tell you to sweep the bar toward you as...Read More

In teams of 2, complete 3 rounds of:Run 400m & Row 500m / AMRAP pull-ups – in 5:00minRun 400m & Row 500m / AMRAP handstand push-up – in 5:00min Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs...Read More

Push Jerk5-5-5-5-5then21-15-9Box Jump (24/20)Push Press (135/95) Maintenance – Did You Do Some This Week? Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop? Post to comments. Read More