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

Fight Gone Bad The stations are:Wall-ball: 20 pound ball, 10 ft target. (Reps)Sumo deadlift high-pull: 75 pounds (Reps)Box Jump: 20″ box (Reps)Push-press: 75 pounds (Reps)Row: calories (Calories) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Presenting the 2012 Holiday Party featuring DJ Double Under Tonight’s the night!  Welcome Roots members to the 2012 Holiday Party.  The evening kicks off at 6:30pm and goes until we say “time!” Dinner will be served shortly before 7pm.  Please bring a drink to share.  The annual holiday raffle will take place during dinner and...Read more