In teams of 2, complete 3 rounds of:Run 400m/AMRAP pull-ups – in 5:00minRun 400m/AMRAP handstand push-up – in 5:00min Workout clarification – you and your partner will run 400 meters.  With the time remaining in that interval (5:00) accumulate as many pull-ups as a team. During the second interval, accumulate as many handstand push-ups as possible. The next interval begins as soon as the previous interval has ended. Continue in this fashion for 30:00 minutes. Only one team member may accumulate AMRAP reps at a time.  You may not start your AMRAP work until BOTH team members have returned from the 400m run. Smile and have fun. Fight Gone Bad Tomorrow is the Fight Gone Bad Fundraiser from 8-10:30. Come out to get in a workout for a great cause.  Allen donated a bunch of great prizes from LIVESTRONG including some super cool sunglasses, jerseys, and hats which we will...Read more

CrossFit Roots posts an easy recipe for crock pot season - beef ribs. Abu Dhabi fast food.Read more

Complete as many rounds as possible in 20 minutes of:95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps It’s coming.  The October Foundations Course is just three weeks away! Start date: October 12thMeeting times: Tuesday/Wednesday at 7pm and Fridays at 5pm for four weeksSign-up here.Read more

Delayed onset muscle soreness and the CF athlete. Fight Gone Bad sign-up week.Read more

Front squat progressive ladder.Read more