For time:Run 400 meters50 pull-upsRun 400 meters50 push-upsRun 400 meters50 sit-upsRun 400 meters50 squats How Sleep Affects Performance Just in case you missed the last sleep post. Doc Parsley is back to discuss how sleep affects our performance. It turns out sleep is a skill that we can hone just like any other skill. Hone your sleep skills!  Read more

Front squat3-3-3-3-3 Easy Potato Hash I love sweet potatoes and eggs.  Check out this awesome sweet potato hash recipe that’s easy to make while you’re prepping dinner.  Make a bunch and have it ready for the week! Ingredients: 2 teaspoons kosher salt 2 teaspoons smoked paprika 1 teaspoon garlic powder 1 teaspoon chili powder 1/4 teaspoon dried rosemary, crushed 4 medium sweet potatoes, peeled and cubed OR shredded in Cuisinart   2 tablespoons fat1/2 large sweet onion, thinly sliced 3 garlic cloves, minced 1. Mix first five ingredients and set aside2. Saute sweet potatoes until they begin to brown on the sides or soften if shredded3. Remove potatoes from pan and set aside4. Saute onions and garlic in pan until translucent5. Add spice mixture and combine with onions for one minute6. Add potatoes and cook until potatoes are doneRead more

Push Jerk 3-3-3-3-3 repsthenSkills Benchmark Test1 max set of toes-to-bar   Created with flickr slideshow. Harvest Hoedown Slideshow!  Click the slideshow above to view the pictures from the Harvest Hoedown competition! Thanks to Lisa Prodonovich and Andrew Mills for being our competition photographers! Full album available here.Read more

Description of the different types of pull-ups used in CrossFit.Read more

Abbate For time:Run 1 mile155-lb. clean and jerks, 21 repsRun 800 meters155-lb. clean and jerks, 21 repsRun 1 mile Second Food Chalk Talk and Dunk Tank Today! The second PR Your Life Food Challenge Chalk Talk is today at 10:30am at the shop. Also, the dunk tank will be at Roots today.  If you signed up for a time please remember to arrive a few minutes before your assigned time and bring a form of payment (cash, check, or credit). To view the time you selected, click here. Read more