Clean 3-3-3-3-3-3-3 reps Created with flickr slideshow. Holiday Party Photos and Holiday Schedule Check out the 2012 Holiday Party photos on Flickr.  Did you know that Roots has a Flickr account?  We do, and we have quite a few albums up there with pictures of YOU at the shop.  Check it out.  And, stay tuned, we’ve got some great plans for photos in 2013! Holiday Schedule Sunday, December 23rd – groups WODs cancelled, Open Shop still on!Monday, December 24th – afternoon/evening classes cancelled.   Regular schedule through 12:30pm.Tuesday, December 25th – shop closed.Wednesday, December 26th through Sunday, December 30th – regular class scheduleMonday, December 31st – Holiday Class Schedule.  Group WODs at 7, 8, 9, 10, 11, 12.Tuesday, January 1st – Open Shop 12:00-2:00pmWednesday – 2013 Winter Class Schedule kicks off.  Posted soon!  Read more

20 rep max back squat, 1 attempt “This One Doesn’t Look So Bad” Ever starred at the whiteboard and thought to yourself, “oh, just (insert any two straightforward CrossFit movements), this won’t be that hard.”  Then three minutes into the workout you think to yourself, “what the hell was I thinking?! – this. is. awful.” We’ve been there too. One of the beauties of CrossFit is its simplicity.  How a simple couplet, two movements paired together, can create a response that takes you the car ride home to recover and which you’ll be feeling for days. Oftentimes we get sucked into the trap of the “crazy” or “extreme” looking workouts.  We view workouts that are long, a shit show, or that have many odd movements as the “really” hard ones. Remember, we want to “live in couplets and triplets, go heavy every few days, and occasionally go long.”  This is...Read more

Five rounds for time of: 50 Double-unders 185 pound Push jerk, 10 reps Rest 1 minute Salmon Order Pick-up – Tomorrow. Did you place a pre-order for the Wild Caught Alaskan Sockeye Salmon?  Matt came by this afternoon but most people were not able to pick up because of the timing so we were not able to store the rest of the orders at the shop. He will be back tomorrow (Wednesday) evening at 5 and will plan to stick around for a few hours. We hope you are able to pick-up your order tomorrow! Orders are payable by check or cash. They cannot be billed to your MBO account. The price is $13/lb and they will be packaged in 1/2 pound portions as originally advertised. If you have changed your mind about ordering due to the delay please email Stefanie  so we can cancel your order and make it available to someone else. Yea salmon!Read more

The 2012 Holiday Party wrap-up and thank you to sponsors.Read more

AMRAP 15 minutes: 3 dumbbell squat cleans (45/25)3 front squats6 lungers (on shoulders)Run 200m Sunday Post-Party Congratulations to anyone who made it in for the 8am workout this morning after attending last night’s festivities. Stay tuned this week for pictures and more…  Read more