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...Read More

Karl races in the Koppenberg Circuit. April Newsletter comes out today.Read More

CrossFit Roots paint the shop for time party is a huge success! Thank you to everyone who came out to lend a hand.Read More

Roots gets ready to Paint-the-Shop-for-Time. Byron gets big air on his burpees.Read More

CrossFit Roots gets happy with April Fools Day. Elliptical trainers. Fran x 5.Read More

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...Read More

New rules for the double-under.Read More

Roots does Helen. OPT video of sub 7 minute Helen. Planning ahead lays the groundwork for a solid CrossFit week.Read More

5 rounds: 21 thrusters21 double undersIf you are currently unable to do double unders, substitute 7 single-unders for every double under.  That’s right, 7 single unders for every double under.   Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals. Want to see a clip of the sparkliest shoes at the mountain sectionals, a shot of...Read More

CrossFit Roots plans to paint the shop. SoCal Qualifier workout planned for today.Read More