Complete as many rounds as possible in 20 minutes of:5 Chest to bar Pull-ups10 Wall ball shots, 20 pound ball15 Kettlebell swings, 1.5 pood Zac’s Ring Clinic Reminder!  Zac’s ring clinic is tomorrow at 11:30. There is no special sign-up for this class! Just sign-up on MBO for the 11:30 class.  You must reserve a class space to attend. T-Shirts! Get the low down and order information on the new t-shirts HERE!Read more

Five rounds for time of:95 pound Thruster, 15 reps15 Bar-facing burpees   Week Recap VOTE! – today is the last day to vote for the June Benchmark Series workouts.  Get your vote in HERE. TEES – Check out the new tees on the bulletin board at the shop or IN THIS POST. Orders are due by Wednesday the 18th. Place your order by writing in on the sheet on the bulletin board. NO GRAY AREA FOOD CHALLENGE – We’ll post a recap of results and info on the pot Monday.Read more

21-15-9 reps for time of:24″ Box jump75 pound Power snatchChest to bar Pull-up Silver Lining In CrossFit, we encourage our athletes to progress and advance via mechanics, consistency, and then intensity. This is not the sexy or badass way to do it, we know. As athletes we want to be extreme! and go hard.  It’s only after frustrating efforts that we start to connect the massive role that form and technique play in performance. The coaches work to impart this concept to you each and every day. Some athletes take it to heart more than others. Sarah Silver took it to heart. Meet Sarah, known as Silver at the shop. Silver came to us roughly five months ago. She was motivated and enthusiastic, but she had some significant deficiencies in her ability to squat. She physically could not pass her hips below parallel, or anywhere near parallel for that matter....Read more

VOTE! – today is the last day to vote for the June Benchmark Series workouts.  Get your vote in HERE. 2 Rounds of:50 sit-ups 40 meter plate lunge (45,25)30 push-ups20 DB thruster10 HSPU Back By Popular Demand… The OLD SCHOOL Tees Back by popular demand are the OLD SCHOOL logo version of the tees.  They’re available in the following styles: Men’s: American Apparel charcoal black tee with royal blue logo on front and back (the mock-up looks like light blue, but it will be a royal blue)Women’s: American Apparel navy blue tee with bright yellow logo on front and back Notes: These are the same brand (American Apparel) and style as the current Roots tees. Cost: $23.60 (that includes tax) How to order: Write you name, quantity, sizes, and styles on the bulletin board at the shop by next Wednesday. We’ll charge your MBO account. AND…introducing the I HEART ROOTS...Read more

Be sure to vote for the June Benchmark Series! Please note: this does not mean posting to the comment board, take the survey please. Front Squat 5-5-5-5-5 repsWork to a heavy 5 rep max for the day. No Gray Area Food Challenge The No Gray Area Food Challenge is coming to an end.  Folks are trickling in this week to get their indicators retested – bodyweight, body measurements, pictures, and eating habits.  The results so far are IMPRESSIVE! Anyone from the food challenge interested in submitting their before/after pictures for a post?  We’ll get the pics emailed out today. Food challenge folks.  What was surprisingly difficult for you on this challenge?  What was surprisingly easy?  Post to comments.  Read more