2015 Regional Event 4 For time:Handstand walk 250 ft.Then,2015 Regional Event 5 1-rep-max snatch Memorial Day Murph Tomorrow! Tomorrow is Memorial Day Murph. Here’s what you need to know: Class starts at 9am. We’ll do a short warm-up, get everyone’s scaled option dialed in, and get going. We’ll have many scaled options. You can read through them here.  Potluck to follow the workout, please bring a potluck item to share if you plan to stay for food. Read all the details here. Questions? Post to comments. Read more

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Half of Event 3 from the 2015 CrossFit Regionals:For time:800m run25 overhead squats (135/95)50 GHD sit-ups75 double-unders25 sumo deadlift highpulls (135/95)50 box jump overs (20/24) Memorial Day Weekend Schedule  We hope to see you this weekend for the annual Memorial Day Murph on Sunday! See the weekend schedule below. Read about the Murph Memorial Day event here. Saturday: Regular class schedule (8:30, 9:30, 10:30)Sunday: Memorial Day Murph at 9:00am. Potluck to follow. Read all the details here.Monday: CrossFit Roots will be closed on Monday, May 25th.  Enjoy Memorial Day and take a moment to to say thank you. Read more

From the 2015 CrossFit Regionals:Tommy VFor time:115-lb. thrusters, 21 reps15-ft. rope climbs, 12 ascents 115-lb. thrusters, 15 reps15-ft. rope climbs, 9 ascents115-lb. thrusters, 9 reps15-ft. rope climbs, 6 ascents From the CrossFit Journal: No Rest for the Foolish It’s 8:00pm and Eric gets home from teaching Foundations. I have to coach at 4:40am the next morning to teach the AM classes. He walks in the door and I say, “Want to watch an episode of Game of Thrones?” Deep down I’m hoping he’ll cave in and say yes even though we both know that watching an hour show is not what will set us up for the best sleep that night – or the best performance in our workouts the next day. In this article by Bill Starr, he reminds us of how those little decisions add up to affect our performance in the gym. We often chase performance with...Read more

From the 2015 CrossFit Regionals:RandyFor time:75 power snatches (55/75) Top times at the South Regional:Men – 2:35.5Women – 2:35.3 The Annual Memorial Day Weekend Murph! Join us this Sunday, May 24th at 9am to honor our country’s fallen soldiers and do the hero workout Murph. This is an annual event that many many Roots athletes come out for each year. Read below for details on the workout, scaling options, the history behind CrossFit.com’s heroes workouts, and the potluck to follow the event.   THE WORKOUT    “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...Read more