Reminder!  Wings pre-order for the first Cool Cruel Summer Series (May 30th, see this post) start today and runs through Tuesday.  $7.50 for 6-8 wings and $11.50 for the wing/salad combo. Sign up is available at the front desk. 21-15-9 reps for time of:Handstand push-upsPull-ups Memorial Day Murph and Potluck Brunch is Sunday! Memorial Day Murph is this Sunday, May 26th from 9-11. Join us for a Memorial Day workout to honor our fallen heroes. We will do the workout Murph. Bring a potluck breakfast dish to share for afterward. First come first serve on the vests! The workout starts at 9AM for all! Sign-up on MBO. Here’s the workout.  See below for scaling options. “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...Read more

Explanation of for time, amrap, and max load workouts.Read more

Reminder!  Wings pre-order for the first Cool Cruel Summer Series (May 30th, see below) start today and runs through Tuesday.  $7.50 for 6-8 wings and $11.50 for the wing/salad combo. Sign up is available at the front desk. Clean and Jerk 1-1-1-1-1-1-1 reps Cool Cruel Summer and Memorial Day Murph Remember to mark you calendars for these two great events! COOL CRUEL SUMMER SERIES The Cool, Cruel Summer Benchmark Series is BACK again this summer and it kicks off on Thursday, May 30th at 4:30pm! What is the benchmark series?  It’s a series of four CrossFit benchmark workouts on the last Thursday of each month throughout the summer.  And what summer series would be complete without wings, wine, and maybe some PaleoPong?  We’ll have it all! Do the series for fun, to set new PRs, and to get in a workout just before we kick-off happy hour at the shop! MEMORIAL...Read more

Individual Event 3, 2013 CrossFit Regionals30 burpee muscle-ups Suspend Disbelief Brad Rogers joined CrossFit Roots last fall.  Read below for his personal account with CrossFit, nerves and accomplishment, and staring Paleo in the face. I’m not really the true-believer type. I especially don’t buy into philosophical ideals and “scientific” narratives that promote the latest and greatest fitness regimens and diets. At some point along the way, though, my body just got away from me. I had to try something. I joined CrossFit Roots last fall. My health and fitness experience through Roots has been like watching Being John Malkovich.  Not a transbody experience. I’m talking about a dramatic mechanism called suspend disbelief. The movie is absolutely preposterous! I doubt anyone would give it a chance after reading a synopsis of the whole plot. But the movie takes the audience on a crazy ride in manageable incremental steps, so we’re still...Read more

Five rounds of:12 push press (95/65)20 backsquat (95/65) Let’s Work Running Technique. Want to improve your running technique for CrossFit workouts or those fun mountain jogs around town?  Then come join Zac for a three week running clinic.  The clinic is offered at one of two times: 6:30am or 12:30pm for three weeks. Wednesdays at 12:30 pm: May 22nd – June 5thOR Thursdays at 6:30 am: May 23rd – June 6th The cost for the clinic is $50 for the three sessions. Registration is available here. The clinic will focus on running efficiency using drill work, form focus, and practice.  We’ll see you there!  Read more