5, then 7, then 3 minute AMRAP:200m run15 up and over box jumps10 burpees– rest 3 minutes between AMRAPS – Memorial Day Murph & Potluck Memorial Day Murph & Potluck is tomorrow from 9-11.  Details on the event here.  Sign-up on MBO or come by the shop to view the festivities.Read more

CrossFit Roots does mobile hydrostatic body fat testing.Read more

Five rounds for time of: 10 power cleans (135/95)15 hand release push-ups Sitting Arms For today’s workout, we offer a new scaled option for push-ups!  It’s called a Sitting Arm and it is VERY difficult.  It will get you lots of hand release push-ups in no time.  See video example above. Questions on range of motion standards, form, or technique?  Post to comments.Read more

CrossFit Roots announces the Cool Cruel Summer Series and benchmark workouts points series.Read more

Back Squat1-1-1-1-1 Memorial Day Murph Memorial Day Murph is this Sunday, May 27th 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: “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 favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and...Read more