Check out our very own Arch on the CrossFit mainsite!

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Dunk Tank Tests Today and Tomorrow

The mobile hydrostatic body fat testing truck will be at Roots today and tomorrow (Tuesday and Wednesday). This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the links below. 

Sign up for:

Tuesday, May 14th, 6am to Noon
Wednesday, May 15th, Noon to 7pm

What to expect:

1. Bring a swimsuit and a towel.  Change in the privacy of our dressing room located inside the lab.
2. Don’t eat anything 2 hours prior.  Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay.
3. You should try to use the restroom and take a shower if possible. Also, please do not have large amounts of makeup or hair gel on when taking the test.
4. Submerge yourself in water.  You will totally submerge yourself in water for only a few seconds. Simply count from one to five while underwater. You are in complete control.

The water is heated to between 89° and 94°, depending on the season. The water is also chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water every night.  We have a private dressing room onboard and for your comfort the lab is air conditioned in the summer and heated in the winter.

A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which takes approximately 10 minutes.

Questions?  Post to comments.