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

“Helen” 3 rounds for time of: 400m run 21 Kettlebell Swings 1.5/1 pood 12 Pull-ups Read the latest nutrition article in the CrossFit Journal written by E.C. Synkowski. She digs deeper into the breakdown of carbs so you can make better decisions about which ones you eat, when you eat them and why one type over another. She also echoes a point that we’ve made in past posts stating that “post-workout nutrition is low priority for the recreational CrossFit athlete working out once a day. For this type of athlete, the potential gains from post-workout nutrition are easily surpassed by greater attention to the workout itself and nutrition throughout the day.” Give it a read and post your thoughts to comments.Read more

15 muscle-ups 30 handstand pushups 60 pistols Row your way through the holiday season with The Concept 2 Holiday Challenge! Participants have from Thanksgiving Day until Christmas Eve at midnight to log 100,000 meters on the Erg. Lauren will set you up for success with 4 coached workouts, access to the regularly scheduled erg classes, and programming to complete during Open Shop Hours. Challenge Dates – November 24th to December 24th Coached Session Dates & Times: SESSION 1: Sunday, November 27th at 9am Sunday, December 4th at 7am Sunday, December 11th at 9am Sunday, December 18th at 9am SESSION 2: Sunday, November 27th at 10am Friday, December 2nd at 5pm Sunday, December 11th at 10am Sunday, December 18th at 10am Additional weekly rowing opportunities will be during Open Shop Hours. Cost – $75 Sign-Up HERERead more

Complete as many rounds as possible in 10 minutes of: 20 GHD sit-ups 5 squat cleans (205/135) In an effort to create a better utilized equipment room we’re doing some Spring cleaning in the Fall. In the back of the shop you’ll find a table with Oly shoes and all the jump ropes organized by name on a rack. If anything belongs to you please take it with you next time you’re in, and by the end of this week. Thanks!    Read more

Deadlift 10-5-3-1-1-1-3-5-10 Just as there are more ways than one to skin a cat, there are more ways to scale than bands. So, for the month of November we’ll be eliminating bands as a scaled option for any movement. All scaling approaches have their merits but we tend to stick with bands because of their measurability and repeatability especially when it comes to tracking ones level of overall fitness through workout results. Different strategies allow us to address our weakness from different angles thereby creating a more balanced progression leading to an unassisted pull-up or dip. For some that are down to 1 band, it’s simply our way of being mama bird and pushing you out of the nest to fly. Happy Monday!Read more