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

Reminder: Deadline for pre-ordering the Roots/Shebeest Collection is this Sunday, 9/25. ORDER HERE “15.5” 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65# This is part of your yearly benchmark series. Log your score! Fall is my favorite time of year. Temps run a little cooler, leaves start to change color, and life just seems to slow down a bit. With the cooler days a nice meal that is meaty and rich really brings comfort to it all, and for that I go for something like this beef stroganoff. There’s no dairy and most times I just substitute ground beef for actual strips of sirloin (it helps with the budget). It’s creamy and delicious! What are your go-to meals for cooler temps?Read more

21-15-9 reps for time of: Bar-facing-burpees Overhead squats Chest-to-bar pull-ups Men use 95 lb., Women use 65 lb. “Consistency in performing skills is the key to developing greater static and dynamic kinesthesia (or movement). As humans we like to focus on our best (and videotape it) and push the worst out of your mind. Instead, we should focus on being consistent and we will progress much faster. The focus on consistency means that we need to be intentional about all our attempts at skill work. If we are tired and losing consistency in holds (referring to handstand holds) we should take a break. We should not keep trying to do our handstands in an attempt to get that one good long hold. This is not what we want. We want quality work all of the time.” ~ Overcoming Gravity, Steven LowRead more

4x800m run 800m is a distance that can take just long enough to run your mid-engine (the glycolysis pathway) system to “E” and begin to tap into your long-engine (aerobic pathway). We’ll time out the rest today so that you’re only partially recovered allowing you to further tap into your aerobic capacity and ability to recover. The goal is consistent times across rounds.Read more