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frontdesk@crossfitroots.com
4 rounds for time of:21 KB Swings15 KB Snatch (15 reps each hand)9 KB Goblet Squat (both hands)16/24kg kettlebell    
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Parry gets push-ups while CrossFit Roots does Murph. Personal fuel modification details coming soon. Class survey number 4!
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“Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. For scaled options, see yesterday’s post. The Athletes Around You Last week during the row/burpee workout, I heard...
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3 rounds for time:10 wallball20 box jumps30 KB swings40 sit-ups   Tomorrow we are doing the benchmark Hero workout Murph. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This...
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Karl races in the Koppenberg Circuit. April Newsletter comes out today.
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CrossFit Roots paint the shop for time party is a huge success! Thank you to everyone who came out to lend a hand.
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CrossFit Roots gets happy with April Fools Day. Elliptical trainers. Fran x 5.
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Ten rounds for time of:135 pound Deadlift, 15 reps15 push-ups Bok Choy Stir FryMy grandfather fell in love with bok choy on a trip to China.  We now love bok choy.  Here’s to bok choy! Ingredients:1 bulb of bok choy1 onion3 cups mushrooms1 tsp coconut oil3 cloves garlic2-3 shakes of red chili flakes1 tbls basilSea...
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