“Isabel”For time:30 Snatches (135/95)Power snatch, muscle snatch, and squat snatch are acceptable. A Benchmark and Memorial Day Murph Info Use benchmark testing for all its worth! Today we do Isabel, a classic CrossFit benchmark.  It’s counterpart is Grace, 30 clean and jerks for time.  Many athletes bond to the workout Grace, but overlook the workout Isabel.  The two part clean and jerk vs. the one part snatch as well as the higher level of complexity of the snatch are some of the reasons why. Don’t overlook Isabel! If you can do Grace with a weight that you cannot do Isabel, that is a great piece of information – you need to work on snatches over clean and jerk.  Mentally, this piece of information can give you more reason to get into the shop for a workout that involves snatches, which maybe you would have skipped over previously. Love the benchmarks...Read more

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