For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters The first chalk talk for the “Big Three Smackdown” food challenge is tomorrow night at 6:00pm. The second and final chalk talk will be Friday, November 18th, at 7:30am. Attend one to get all the down and dirty details of our winter food challenge. Attendance is not necessary to participate so if you’re ready to sign-up, DO IT!Read more

3 rounds SLOWLY of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 toes-to-bars 10 hip-back extensions 20 back extensions 20 hip extensions More movement through your spine allows you more options in virtually every single other movement. Not to mention it houses your nervous system which is the principle link between our brain and our bodies. When moving large loads quickly we focus on keeping movement of the spine to a minimum, and this builds tremendous strength at maintaining a neutral spine which is very helpful when trying to move large loads, but it is equally as important to develop capacity to move your spine freely in any direction. After all, life doesn’t always happen in ideal situations. Exercises like back extensions build strength in all the tiny stabilizing muscles of the spine, and there are A LOT. They also increase our proprioception (body awareness) so we can control our spine in space regardless...Read more

7am Shop WOD 15min EMOTM: 1 squat snatch + 1 hang squat snatch 9am Track WOD Run 1 mile Every minute stop and perform 5 burpees What’s the most difficult time of the year for athletes to maintain the health and fitness that they’ve worked so hard for over the year? The HOLIDAYS! Lots of parties, late nights, drinks, sweets, and a hectic holiday schedule that sometimes overrides workouts make for a January 1st that can be less than inspiring. So let’s make a pact to DO SOMETHING ABOUT IT. Introducing the Big Three Smackdown to address this wonderful yet sometimes frustrating time. Please join us this Wednesday and Friday to learn about the upcoming smackdown. Below is a brief overview. Want more info? Come to the chalk talk or just sign-up! Chalk Talk Dates: Wednesday, November 16th at 6:00pm Friday, November 18th at 7:30am Challenge Dates: Friday, November 25th...Read more

7am Shop WOD Tabata squat Max reps of muscle-ups in 4 minutes 9am Track WOD 10 80-yard shuttle sprints Rest as needed between effortsRead more

For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps 500-m row 25 wall-ball shots 25 box jumps M – 20#/24in F – 14#/20in Hi gang, this is a reminder to please take home your jump ropes and Oly shoes by the end of the day today. This is also a last call to pre-order your sweet new Fall Apparel Roots gear! Now watch the video above and remember not to take life too seriously. Happy Friday!Read more