30 minutes work on understanding and performing the hip extension, then: 15 minute amrap:10 toes to bar20 kettlebell swings (think stable midline!)30 double unders400m run complete 3 push-ups between each exercise BIG ANNOUNCEMENTS Lulu For Everyone – The Lululemon evening this Friday from 6-8pm is open to all ladies AND GENTLEMEN.  Ok gentlemen, we want to see you there and we want a fashion show!  Come show off your Lulu. Registration for the Winter Rowing Challenge is now open. There are 12 spaces for this program.  Sign-up here. If the first class fills up (9:00am), we will add an additional class at 10:15am so put yourself on the wait list if you try to sign-up and the first class is full.  We will rollover the people on the wait list to the second class if we find we need to add it. Row Clinic Added to the Schedule. We have listed...Read more

Erging Longer & Stronger Clinics today at 9:00 and 10:15am.  Don’t forget that today starts daylight savings! Open shop: 2:00-3:30pmavailable to members onlyRead more

As a team of two:Row 3,000 metersAMRAP 50 burpees / 50 thrusters (45/65)Team score is both total time and reps of burpees/thrusters completed. One teammate rows while the other teammate completes burpee and then thruster reps. Exercises are done in chunks of 50.  Teammates can work at the same time.  Example: Teammate 1 rows while 2 works on 50 burpees and then moves onto 50 thrusters.  Teammates switch jobs and teammate 1 picks up on burpees or thrusters (wherever teammate 1 left off).Read more

Bethany provides a pecan pie recipe.Read more

CrossFit Roots announces networking happy hour.Read more