With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed. Welcome Back Patrick As many of you may know, Patrick left us early this summer for the Marine Corps Officer Candidate School and we are so very proud to announce that he graduated from the program in early August.  The Marine Corps’ Officer Candidate School in Quantico, Virginia is the gateway for men and women to become Marine Corps Officers and serve our nation.  Being selected is a triumph – making it through the 10-week program...Read more

With a 5 min running clock run 400m as a team, perform max Hand Stand Pushups (sub is strict press). With a 5 min running clock run 400m as a team, perform max pullups (must share same pullup bar). Run as a team, only one person working at a time on the reps. Perform for 3 rounds, aka 6×5:00 rounds, aka 30 minutes non-stop.Read more

“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles. This is the workout we did at our Grand Opening a few years back.  It’s a classic and one of our all time favorites.  Enjoy. Roots Two Year Anniversary Party and Family Picnic Today’s the day! Come on down to Eben G. Fine Park from 5:00-7:30 for some mingling, mixing, and grub. We’ll provide the meat, please bring a side to share and drinks. Reminders!– Team picture and clothing drawing at 6:00PM – No glass containers are allowed at Eben G. Fine Park, including serving dishes!  Read more

Complete as many rounds as possible in 12 minutes of:400 meter run5 Deadlifts Fast Company Article Check it out! CrossFit: Where Navy SEALS and Pregnant Soccer Moms Get Ripped Comments, reactions?  Post to comments.  Read more

20 Burpee30 Dumbell Push Press 60 KB Swing 30 Dumbell Push Press20 Burpee The Posture Post Posture has become this idea of something that we know we should put effort toward, but we don’t. Our day to day posture may be causing us more problems then we realize. The human body adapts to its surroundings and it does this in an effort to minimize energy expenditure, or efficiency in living. What does this mean? Let’s look at Joe. He works 9 hours a day as an accountant. He sits and types for 8 of those hours. That’s 1/3 of his day. He also sleeps 8 hours a day. There goes another 1/3. Let’s look at his posture during those hours. At work Joe sits in a big comfy rollaround chair. He sits pretty close to parallel as far as depth. Ok, so that’s no problem we do that when we squat everyday....Read more