Complete as many reps as possible in 10 minutes of: Muscle-ups Come in today and get a full hour of practice learning new drills and skills to conquer the muscle-up. Already have a muscle-up? Great, lets work on linking them efficiently and getting the most work accomplished in 10 minutes. Happy Friday!Read more

42 cal row 21 jerks (95/65) 30 cal row 15 jerks (115/80) 18 cal row 9 jerks (135/95) Notice both athletes are in a slightly closed shoulder angle. If they were passively hanging from the bar their shoulders would be directly under the bar, but they’re engaged through their shoulders which places the shoulder slightly behind the bar, as in a kip. Lack of engagement through the shoulders is one of the largest faults for not being able to link multiple reps, so check it out on yourself and see if you can get more!Read more

For time: 50 wall-ball shots 50 deadlifts, 185-lb. 50 handstand push-ups Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.  Read more

Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps In past blog posts we’ve talked about how our bodies are all about efficiency and how essentially, if there is something you don’t use, your body will get rid of it. Kate Galliett addresses this in her ebook “The Movement Manifesto”. She simplifies the process down to the phrase “signal, response”, and states that for every signal your body receives, it gives a response. Signals can be from an internal stimulus, like you thinking to pull your shoulders back, or an external stimulus, like a heavy barbell in your hands. Every single moment of your life you’ve been feeding your body signals and it has been responding to those signals. Some signals are small, nearly unconscious to us, like reaching our head forward as we look at our iPhone. Hours, days, weeks and years of this same...Read more

Complete as many rounds as possible in 25 minutes of: 45-lb. thrusters, 25 reps 25 burpees 45-lb. sumo deadlift high pulls, 25 reps The 2016 CrossFit Roots Harvest Hoedown went down this past Saturday at Roots and it lived up to all the hype! 26 teams showed up to give their all and one could not have asked for better weather. Team Evolve OGs (Jon Mckeon and Stine Wang) from CrossFit Evolve took home first prize with 3 event wins and top-5 finishes all day! See all RESULTS here (Ties were separated by how fast teams finished the clean ladder). Top Roots team, 76ers (Cindy Arangua and Matt Means) finished 6th. Other Roots team finishes included: Valeksander the Great (Alek Stefanov and Val Meusberger) finished 7th Gym and Tonic (Adam Urness and Lydia Novotny) finished 9th Globo Gym Purple Ninjas (Greg Castro and Abby Knowles) finished 10th To Be Determined (Greg...Read more