JT 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Celebrate the 4th of July Roots style! We will start off with a fun holiday workout followed by the annual shop breakfast! Class kicks off at 10am and will include a warmup like usual. Please sign up in MBO so we know how many to expect. Roots will provide the eggs, giant skillet and iced coffee from The Cup. Sign up HERE to bring a side or beverage to share. If you are an expert breakfast cooker and would like to jump in for a egg flipping shift, email stef! We’ll see you there!  Read more

35min AMRAP: 17 power cleans (135/95) 75 air squats Unload the barbell and carry it around the shop the short way (around Cats) and back to where you started. Do the same with the plates, carrying only 1 plate at a time. Rebuild bar and begin next round. June 14th, 2016 was the 241st birthday of the US Army. Because we follow CFHQ on a 2 week delay, today we’ll be doing the workout HQ developed to celebrate the birthday. If you follow HQ or watched the video above, you know the original workout was as follows: Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round....Read more

On the C2 rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:25/500-m pace for as long as possible In this article author, Mark Leary, discusses the benefits of being more self-compassionate. He states that “self-compassion reflects a desire to minimize one’s own suffering and, just as importantly, to avoid creating unnecessary unhappiness and distress for oneself.” It’s not the same as self-esteem which is how we evaluate ourselves, but is more about how we treat ourselves. It’s like compassion towards another but turned around on ourselves. At first it can sound like some self-help positive outlook but in reality it’s much more than that and more importantly...Read more

4 rounds: 1min handstand hold then, 2min AMRAP: 20 abmat situps 30 burpees Rest 2min “Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming “CrossFit.”” That statement was written by Greg Glassman back in 2004! Many of us don’t really like working on handstands, but it’s a very valuable and underutilized tool in the fitness community. Some are probably asking, “when will I ever use this?” and they’re not alone in their skepticism. So, before you write-off Sunday as an off-day read the rest of this article and see how becoming better at handstands improves shoulder and midline strength, gives better spatial awareness and control (which carries over to anything that involves you moving your body through space), has a neurological adaptation unmatched by any other bodyweight movements, and in short will improve every other movement you perform! See you...Read more

5 rounds for max reps of: 1 ½ body-weight deadlifts Dips Come on in for a Saturday dose of 1.5 bodyweight deadlifts and dips. How many can you do?  Read more