Back squat 7-7-7-7-7 This is part of the Yearly Benchmark Series. Log your score! In just one short week we’ll learn the winner of the Fall Food Challenge! As part of the challenge wrap-up the hydrostatic dunk tank will be back on-site to retest the body composition of the challenge participants. The dunk tank will be back on Monday, November 16th. If you did not participate in the challenge but would still like to learn your body composition, sign-up for a slot HERE.  Read more

5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. Last week we published the 2016 Benchmark Series and listed the first four workouts. Below are four more of the workouts listed above. To learn more about the Benchmark Series, click here. 11.1/14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. (55-lb.) power snatches, 15 reps 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65) DT Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Nate Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swingsRead more

In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo deadlift high pulls Calling all Roots Athletes! Fresh Thymes Eatery, located behind Roots in the Steel Yards, has extended a 10% discount to all Roots athletes every Monday! To redeem, members just need to wear their Roots gear into Fresh Thymes and tell the person at the register they’re redeeming the “Fit and Fresh Monday Discount.”  Read more

15-12-9 reps for time of: 135-lb. clean and jerks Chest-to-bar pull-ups The November newsletter will make its way into your email inbox tomorrow morning. Be sure to check out all of the awesome events we have going on through the holiday season including the Thanksgiving Eve Happy Hour at FATE, the Holiday Party, and the 100K Erg Challenge.  Read more

Four rounds of, 5 min on 2 min off: 15 cal row 15 wallball 20/14 10 hspu 10 chest to bar 1 squat snatch 155/105 Start each round where you left off the previous round. Score is total rounds completed.  Ski season is just around the corner. Did you get a pass this year? Where are you going to find snow this season? Post to comments.Read more