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

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Every joint in the body has an associated range of motion (ROM) that it can move in assuming the joint is healthy. For instance, your elbow can extend (straighten) to 0 deg and it can flex (bend) to about 150 deg. At Roots we place a very high priority on ROM in every movement, but why? For starters, you can only build strength in the range that you train it. So if you squat to 1/4 depth only, you’ll become very strong to this depth, but if you ever have to go outside of it, that same strength will not be available. Since we’re training for life, which is infinitely unknown, why not train...Read more

Maupin 4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.  Read more