Complete as many rounds as possible in 20 minutes of: 10 L pull-ups 10 handstand push-ups 20 hip extensions In this article, Mark discusses why he occasionally will fast after working out.  He explains the benefits of fasting and reaffirms that pre and post workout nutrition are not understood.  We can all get caught up in the game of what to eat and what not to eat and how soon before and after and so on and so on.  If constant variation is what we have found to be the best strategy in our fitness, why wouldn’t we try it for our nutrition?   I think Mark says it best: In the spirit of IF (intermittent fasting) and recreating patterns of our primal ancestors’ lives, varying your eating/exercising/fasting practices ultimately allows for maximizing the hormonal and upregulating benefits of different physiological scenarios.    Read more

Complete as many rounds as possible in 10 minutes of: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks We haven’t been able to do much fact checking on this new study so please don’t change your current fitness routine until we do.  In the meantime though, enjoy the video and have a great Friday!  Read more

Complete as many rounds as possible in 20 minutes of: 15-foot rope climbs, 2 ascents 10 ring dips 20 GHD sit-ups Some of us are here because we want to look better naked, for others it’s to lose weight, for others still it’s to get fit.  Lon Kilgore wrote this great Journal article on how a sedentary lifestyle for retirees is leading to a lower quality of life and an overall stress on the countries healthcare system. I don’t think many of us stop to think how our fitness training today will pay off when we’re at an age of retirement (for some I’m sure, but not many), but it’s not bad to keep in mind.  Even on the lousiest day of training, simply by the effort of training you’re investing in your quality of life down the road.  Lon hits the nail on the head when he says, “The...Read more

SIGN-UP HERE for Summer Program or email [email protected] for a punch card. Nutts 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series.  Log your score. SIGN-UP HERE for Summer Program or email [email protected] for a punch card. Looking forward to getting stronger this summer? We’re gearing up for summer with a new schedule for the Kids, Middle School, and High School programs. The Kids class focuses on mixing fun with fitness. The Middle School and High School programs focus on getting Teens stronger, faster, and more explosive – a prescription that is ideal for increasing confidence and preparing for next year’s season. The Summer Schedules for the Kids class, Middle School Program, and High School Program are listed below and begin on May 31st. Please email Trevor...Read more

clean and jerk 1-1-1-1-1-1-1 Week 1 is in the books for the 2016 Roots Spring Challenge. What type of things are you noticing about your eating and sleeping habits? How are things going for you? Here’s a recipe that’s been tried and tested multiple times by yours truly. It does call for a slow cooker so plan accordingly. Serve on top of spaghetti squash, sautéed greens, or cauli-rice for a complete and balanced meal. Balsamic Chicken and SausageRead more