Back squat10-10-10-10-10Use the same weight for all 5 sets. Finally! Most often we post at 5:00am on the dot.  But sometimes we let the suspense escalate to epic proportions.Read more

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