For time:30 Handstand push-ups50 Back Extensions30 Knees to elbows225 pound Deadlift, 30 reps40 pound Dumbbell push press, 30 reps50 Kettlebell swings, 1.5 poodRow 20 calories10 Muscle-ups Oly Meet Tuesday Tomorrow is the in-house Oly Meet throw down.  This low key in-house meet comes complete with heavy metal, classes going on all around, and a great atmosphere.   Athletes – please arrive a few minutes before 5:30PM to check-in and start warming up.  Know your opening attempts for both lifts! Schedule of Events5:30 PM Check-in/weigh-in and Warm-Up5:50 PM Athlete/volunteer meeting6:00 PM SNATCH6:40 PM Warm-Up6:50 PM CLEAN AND JERK7:30 PM Awards AND – CONGRATS to the folks who competed this past weekend at the Turkey Challenge.  Full recap and write-up coming in tomorrow’s post.  Stay tuned!  Read more

Roots welcomes Molly Metz, 5-Time World Jump Rope Champion, coach of the fastest jump rope team in the Nation, and founder of jumpNrope for a 2-hour double under clinic and jump rope training today at Roots. The 2-hour clinic will cover education and jump rope fundamentals, form and technique, conditioning and interval speed training, double and triple unders. Welcome Molly and participants! Also, don’t forget to checkout the action at the http://www.turkeychallenge.com/Read more

2010 Northwest Regional Event 1 Three rounds for time of:135 pound Overhead squat, 10 reps50 Double-unders Row 100,000 Meters Ever heard of the Concept2 Holiday Challenge?  The challenge, officially organized by Concept2, is to row 100,000 meters from November 22 to 11:59 p.m. ET December 24. The organized and coached program at Roots is coached by none other than our very own Lauren Rubini.  For those of you who don’t know Lauren or haven’t yet taken an erg class, check out her bio and background below! The program consists of 4 coached workouts, access to the regularly scheduled erg classes, additional erging times for athletes who sign-up for the challenge, and programmed workouts for the athletes to complete on their own. DATES: November 25th to December 24th at midnight PROGRAM INCLUDES: Four coached workouts led by Lauren – These sessions meet on Sundays at 9:00am beginning November 25th, and will consist of 6-8,000 meter...Read more

Seated press10-10-10Good mornings12-12-12 Reminders. Stay up to date! TODAY – The last day to pre-order PaleoKits and Stronger, Faster, Healthier products in 2012!  Fill out an order form at the front desk. WEDNESDAY – Athlete Happy Hour at The Attic (November 21st), 4:30-6:30pm THANKSGIVING – Join us for a Thanksgiving throw down that brings a new twist each year, lots of fun, and good company.Read more

Three rounds for time: Row 500m21 burpeesRun 400 meters Happy Hour on Wednesday Join us Wednesday, November 21st from 4:30-6:30pm at The Attic for drinks and celebration.  Please RSVP to the Evite by this weekend.Read more