Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Diamond found new tires for the gym! Start practicing!Read more

“Chelsea” Each minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 squats Earlier this month, Tosh tackled the Tahoe 200. The Tahoe 200 is a 205 mile run event with 70,234 ft of elevation change that must be completed within 100 hours. It’s the real deal. Sometime after he finished he posted a pic on Instagram with a few of this thoughts from and during the race. It’s his last thought that I think is a great reminder to us all. “Final Post; Tahoe 200 Somewhere along the way it registered with me something that I’ve heard over and over… “That’s the @CrossFit guy”. It’s been a few events I’ve heard this a few times now. And until halfway through this race did I spend any time contemplating it. … When you are at an ultra endurance running event of 205.5 miles you find yourself surrounded by...Read more

Hang Power Clean 1-1-1-1-1-1-1 Today you have 7 chances at hitting a new heavy hang power clean. The names of the Oly lifts describe how they’re executed. A movement from the “hang” position is a movement that begins with the bar hanging from the arms, and more specifically, hanging from the arms above the knee. A lot of athletes hit heavier cleans from a hang position because you’re able to skip through other positions (from the floor to the hip) where things can go wrong. The “power” denotes that the athlete is creating enough power on the bar to move it up to his/her shoulders without needing to squat, so anything above parallel counts as a “power” version. A missed power clean is a squat clean. Come in today and work on developing power!Read more

Team Series Event 3 5 minutes of rowing 5 minutes of push presses There is no rest between exercises. Men use 115 lb. Women use 80 lb. Some of you have noticed that Nicole and Eric weren’t around much this week. Don’t worry, they haven’t left us, only stepped out for a short break until mid October. While they’re away, we’re all holding things down and making sure the show goes on as usual, so if you need anything please don’t hesitate to ask! Have a great weekend!Read more

Team Series Event 2 For time: 100 double-unders 25 toes-to-bars 25 deadlifts 50 box jump overs Men use 225 lb. for deadlifts and a 24-in. box. Women use 155 lb. for deadlifts and a 20-in. box. Ladies of Roots, only 3 days remain to order from the custom Roots/Shebeest collection. Haven’t had a chance to try everything on? Join Stefanie tomorrow morning at Roots from 7:30 to 10am for a fit session and Friday morning mimosas. We’ve added additional styles to the collection and want your feedback! Start off your Friday morning with fun and fashion!Read more