Amanda9-7-5Muscle-up135 pound Squat snatch Swim WOD with Gretchen and Nicole Come one come all to the first OUTDOOR swim WOD of the summer with swim coaches Gretchen and Nicole. When: Sunday, May 31st at 10:30amWhere: Spruce Pool, location information hereWhat: A half hour of instruction followed by a swim WOD. When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over.  Who is coaching the workout?Gretchen Rech and Nicole Christensen. Both women swam Division I in college (although Gretchen was a way more accomplished swimmer than Nicole). They also coached swimming for over ten years each. You can check out Gretchen’s...Read more

“Nancy” Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps Nancy is part of the yearly benchmark series. Log your score! Exercise is ADHD Medication It’s not uncommon for the coaches to hear athletes express how their workout keeps them “sane.” That hour of sweating, pushing their physical and mental limits, and engagement in structured class gives them focus and drive to deal with and pursue the rest of their day. So it’s not surprising that new research supports the linkage between child exercise and academic performance, and as you’ll see in the article below, specifically for children with signs of ADHD.  Exercise is ADHD MedicationPhysical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance. Does exercise keep you sane, focused, or able to get work done? Post to comments. Read more

For time:15 muscle-ups205-lb. squat clean, 1 rep225-lb. squat clean, 1 rep245-lb. squat clean, 1 rep255-lb. squat clean, 1 rep265-lb. squat clean, 1 rep Murph a Success! Thank you to everyone who came out for Memorial Day Murph. It was a great success. A special thanks to the folks who went in the 10am heat for their understanding. We’ll be sure to get more spots on the calendar for next year! Also thanks to everyone who contributed to the great potluck spread! Sore from Murph? Remember, the best remedy for soreness is to move your body – so get in for today’s workout!Read more

We are closed today. Enjoy Memorial Day and take a moment to say thank you. Read more

“Murph”For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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.  Memorial Day Murph Join us today at 9am to honor our country’s fallen soldiers and do the hero workout Murph. Sign-up is required. Click here to visit MBO and reserve a space.   Don’t forget! Please bring something to share at the potluck.   Read below...Read more