Front squat3-3-3-3-3Overhead squat1-1-1-1-1 Take What You’ve Learned…and Apply It We’re seven weeks into the 12-week lift cycle.  Hopefully the past two days were a little bit of a confidence boost as we went to 95% of your previous 1 rep max for two reps.  Even if you knocked out only one of the two, understand that this is a huge deal!  We hope a couple things happened during the past few weeks: 1. You feel more confident going heavy…and know what it really feels like to do so2. You feel more “in the know” on lift days3. The consistent repetitions are causing you to understand the movements and their nuances with more detail4. You feel stronger overall Has this happened for you?  Post to comments.Read more

Push PressDeadliftGHD Oly Meet is SATURDAY.  Sign-up Now. Come out THIS Saturday, July 21st for the CrossFit Roots Summer Olympic Weightlifting Meet. Check-in at 8:30. Warm-ups at 9:00am. Meet begins at 10:00am. Awards following lifts. Cost: $15 for members $25 non-members SIGN-UP HERE.Read more

8 x 200m runrest 1:00 minute between roundsScore is total time That’s a Season The 2012 CrossFit Games season came to a close last night.  Click here for scores, details, and recaps.Read more

Open Shop.10:30am-12:30pmOpen to members only. Sign-up on MBO. Day Four of the CrossFit Games Will Rich Froning hold on to the title spot?  Will local favorite Matt Chan secure a top 3 placing?  Will Julie Foucher overtake Thorisdottir in the final day?  We’ll know by 3:50pm PST!!Read more

30 Hand-stand push-ups20 squat snatch (135/95)400m run50 GHD sit-ups50 deadlifts (135/95)400m run Day 3 of the CrossFit Games. Rich and Annie T. sit at the top of the leader board after Day 2.  Will anyone jump ahead of them or will we see a double repeat? Post to comments.Read more