“DG”Complete as many rounds as possible in 10 minutes of:8 Toes to bar35 pound Dumbbell thruster, 8 reps35 pound Dumbbell walking lunge, 12 steps Efficiency Tips: Toes to Bar Oftentimes before we do toes-to-bar we work through a variety of progressions to help athletes learn and refine their technique in the movement. Sometimes it helps to also see it described in video form. Check out the video above to see a visual description of how to perform toes-to-bar.Read more

Progenex day at Roots.Read more

Four rounds for time of:Row 400 meters50 Squats Three Pull-up Inventory The Marine Corps recently pushed back its new requirement that female recruits be able to do 3 pull-ups after finding that more than 55% of its females could not complete the standard. As a show of hands, how many females at Roots can do – 1 pull-up, 2 pull-ups, or 3 or more pull-ups? Post to comments.Read more

For time:100 Double-undersThen, Five rounds of:75 pound Dumbbell deadlift, 10 reps75 pound Dumbbell front squat, 10 reps10 Handstand push-upsThen, 100 Double-unders January 2014 Newsletter Did you miss the January Newsletter in your email inbox? Check it out here!Read more

Backsquat 5-5-5-5-5 Open Shop Hours in New Schedule Yesterday we sent out the January Newsletter and in it we announced new Open Shop hours!  You now have four scheduled opportunities! They are as follows:Tuesdays: 1-3pmFridays: 7:30-11:30am and 1-3pm Sundays – 10:30-12:30 The Friday morning Open Shop hours are during regular scheduled classes.  If you come during this time, please touch base with the coach to make sure you will not be in the way of group class.Read more