Mark your calendars! The annual Memorial Day weekend Murph will return on Sunday, May 28th. This annual worldwide event and CrossFit tradition is one of CrossFit Roots’ most beloved events and we hope you will join us. We’ve put together this guide to help prepare you for the day and the workout. If you’re new to the workout or have questions, ask any question to a coach at class! Please read the entire post so you’re in the know on all of the pieces that make this event click. What is Murph? The CrossFit Hero workout Murph was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout has become a Memorial Day tradition amongst the CrossFit community and a way to honor not only Michael Murphy but all of those who died while serving in the United States military. What...Read more

You’ve finished your first Foundations Sessions and perhaps have attended a few classes by now. You can tell that CrossFit is fun, welcoming, different, and HARD – but what exactly is it? What separates CrossFit from and makes it superior to other forms of fitness? Why do people say, “It’s more than a workout?” What is CrossFit? CrossFit takes on a special meaning to every athlete at our shop (yes, you are an athletes!). CrossFit is a no-nonsense strength and conditioning program geared towards general physical preparedness (GPP). General physical preparedness simply means your fitness program is broad, general, and inclusive. You’re ready to take on any task or challenge that life, sport, or recreational activity throw your way. The method we use to achieve GPP is constantly varied, functional movements, executed at high intensity. CrossFit is constantly varied, functional movements, executed at high intensity and this is the foundation of our...Read more

There are some things that we do every single day at Roots – like meeting at the whiteboard to talk through the workout or going through a proper warm-up. While in some ways mundane, it lays the foundation for the environment in which we train and is an integral part of our class vibe. The same could be said for our list of Shop Etiquette – this list makes expectations clear, holds us each accountable to our community, and aids in the daily operations of the shop. Each time we post this, someone thinks, “Oh shit, was it me? Did I not do one of the things on this list? Is this post about me?!?!” The answer is simple – no. We share this list periodically because it reflects our culture here at Roots and rereading it helps to fortify its contents into daily shop life and mindset. This is...Read more

Now that you’re in a routine, here is some important information to make sure you’re getting the most out of your experience at Roots. This might feel a little like preschool orientation, but let’s lay it out there from the start so that we are all on the same page. We’d be willing to bet that there is something in here for everyone! In this post, we will cover hand maintenance, shoes, chalk, tape, jump ropes, how to read the website, logging your workouts, and lost and found items. HAND MAINTENANCE It is important to take care of your hands because poorly maintained hands will interfere with your training. Most people experience a “rip” at some point in their CrossFit careers (when a callus is torn off your palm), but we can prevent them! Here are some tips: Use the proper grip for each piece of equipment. If you’re not...Read more

Every day at CrossFit Roots athletes are nervous, fearful, and anxious about the workout (they’re also excited, happy, and motivated). Perhaps the movements are new to them, or the length of the workout seems impossible, or the workout contains a movement that is not their favorite. It came to my attention awhile back that while everyone at the shop has those run of emotions prior to each class, none of you think anyone else has them! It came to my attention awhile back that while everyone at the shop has those run of emotions before each class, none of you think anyone else has them! NOT TRUE! You each have your pre-workout demons, so to speak, and none of them are more or less powerful than the person standing next to you at the whiteboard. Everyone goes through a range of emotions before a workout. So rest assured that you’re in a...Read more