Five rounds for time of:5 Hanging ring extensions (right arm + left arm = 1)5 Forward rolls5 Backward rolls45 pound Sots press, 10 reps I Will Be Able to do That Check out the video above.  It’s Boz doing yesterday’s workout from a few years back.  Some folks left the shop yesterday feeling pumped at the progress they have made over the past year on their handstand walking.  Some left thinking how will I ever be able to do that? Have you ever left the shop and thought, I will never be able to do (blank) only to prove yourself wrong a few months down the road?  Post to comments.Read more

225 pound Deadlift, 21 repsHandstand walk 21 meters225 pound Deadlift, 15 repsHandstand walk 15 meters225 pound Deadlift, 9 repsHandstand walk 9 meters Oly Foundations and Power Hour The Olympic Weightlifting Foundations Course starts tomorrow evening.  It meets on Tuesday and Thursday evenings at 5:00pm for two weeks.  The course teaches the form and technique of the Olympic lifts.  After completing the course, athletes can attend the Olympic Weightlifting classes offered on Monday at 6:00pm, Wednesday at 11:30am, and Wednesday at 5:00pm. Olympic Weightlifting Foundations Course 2Start date: December 6thMeeting days and times: Tuesday and Thursdays at 5:00PM for two weeksCost: $100 Sign-up here. For more information on the course, read here! ALSO! – we’ve added a second Power Hour to the schedule at 7:00pm on Tuesdays!  Read more

Team Workout #1 from the MBS Turkey Challenge Complete as many rounds as possible in 20 minutes of: 10 Plate ground to overhead 45 lb./25 lb. 15 Hand-release pushups 20 Air squats 400 meter plate run 45 lb./25 lb. Each team will be given an area and weights. Only one athlete will be allowed to work at a time. So, as soon as the first athlete finishes the air squats and leaves the area for the run, the second athlete can begin doing GTO’s. Each team will receive three weights – one 45#, one 25#, and either a 45# or 25#, depending on what their 5th athlete is (male or female). It is possible during the workout that the team will have 3 athletes on the run with the plates, leaving 2 athletes waiting for the plate to return so they can do the GTO’s. Some thoughts on CrossFit and...Read more

CrossFit Roots at 6:30am strength class.Read more

“Santora”Three rounds for reps of:155 pound Squat cleans, 1 minute20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute245 pound Deadlifts, 1 minuteBurpees, 1 minute155 pound Jerks, 1 minuteRest 1 minute Growing Up Paleo Last night Eric and I ran into a friend who, over the course of the past six months, has moved to a Paleo way of eating and reaped the benefits. Both physical and health related indicators have improved and he was a happy camper, except for one thing – his elementary school age kids wanted nothing to do with Paleo foods. “Why can’t we have the good food?,” they would ask him. He shared his thought that if his kids had been fed Paleo foods from the get-go (as babies) that it wouldn’t be so difficult now. In other words – growing up Paleo had some significant advantages. Not having kids it was...Read more