Tabata Double-underThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Free Class Sign-up Opens Tomorrow Saturday, October 22nd at 10:00AM! Interested in trying CrossFit and checking out Roots?  Attend our free class!  Stick around after the workout to learn more about CrossFit and how we operate at our shop. For current members, this is a great opportunity to introduce a friend to CrossFit as you can do the workout with them!  Please do reserve a space for you and your friend on MBO. Spaces limited. Please sign-up here to reserve a spaceRead more

Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Are Kipping Pull-ups Cramping Your Style? Nicole will hold a kipping pull-up clinic on Friday, October 21st.  Registration for this class is required so please sign-up for the class on MBO. Direct link here. This clinic will focus on the basics of the kipping pull-up (not the butterfly) and will also incorporate the use of bands. See you there!Read more

Five rounds for time of: 6 Handstand push-ups 12 Chest-to-bar pull-ups 24 Weighted walking lunges, 35 pound dumbbells Free Food Chalk Talk – Next Wednesday The monthly free food chalk talk is this coming Wednesday evening at 7:00pm.  Come learn the ins and outs on our approach to nutrition.  No sign-up required!Read more

Muscle snatch 1-1-1-1-1 repsPower snatch 3-3-3-3-3 repsSnatch 5-5-5-5-5 reps Log Books Are In! Log books are in!  If you pre-ordered a book, it is available for pick-up at the shop.  If you’d like to purchase one, CLICK HERE to order it through MBO and pick it up at the shop.  Log books are $20.00.Read more

Regular group WOD this evening at 6PM instead of Oly. Complete as many rounds as possible in 15 minutes of: 10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24″ box And They’re Off! 30 individuals signed-up to participate in this fall’s Fuel Your Journey Challenge.  The six-week challenge included an athlete intake analysis that athletes will complete again at the end.  Many challenge participants asked what they could expect during the six weeks. Have you changed your eating habits to mostly or strictly Paleo?  What kind of results did you see?  Post to comments.  Read more