500m row for timethenWeighted pull-ups 2-2-2-2-2-2-2 reps Announcing the No Gray Area Challenge Money Draw Winners! Each of the following folks won $150 in the No Gray Area Challenge ON TOP OF getting their money back. You can pick-up your money at the shop beginning today! AndreaDaveJackieLoriZenderStefanie Stay tuned tomorrow for the announcement of the Benchmark Series Schedule!Read more

Complete as many rounds as possible in five minutes of:275 pound Deadlift, 3 reps45lb pound Dumbbell Push press, 7 reps (45lb/arm) Pull-Up Clinic Today Nicole’s pull-up clinic is today at 6pm.  Register for the 6pm class to attend. Who has attended Nicole’s squat clinic or Zac’s ring clinic?  Were they fun?  Would you recommend them to other folks?  Post to comments. No Gray Area Challenge Drawing! The votes are in and folks chose to draw 6 names to divide up the pot.  We’ll have athletes draw names from a hat throughout tomorrow and we’ll post to comments who wins!Read more

Roots, we apologize for the very short notice but STARTING TOMORROW CrossFit Roots will offer Open Shop on Sundays between 10 and 2 for a period of 2 hours.  We will post the Open Shop times each week in MBO. Athletes are required to sign-up for Open Shop and can come anytime during the 2 hour window. Please note, Open Shop is available on both the limited and unlimited membership options.  It does count as a class/week on the limited membership. Enjoy!Read more

Three rounds for time of:95 pound Front squat, 21 repsHandstand walk 40 feet30 Glute-ham sit-upsHandstand walk 40 feetIf you cannot yet walk on your hands, substitute 20 shoulder taps per 40 feet for the FIRST handstand effort in each round.  Substitute 40 second handstand hold for second effort each round. Strong Arms, Big Hearts Jen has been working hard to help organize this summer series.  Check out the details in the poster.  Post to comments any questions. THURSDAY JUNE, 2ND 6-9PM, Asher Brewing CompanyRead more

4 rounds for time of:Walking lunge 50 metersSit-ups, 50 reps, weight feet with dumbbellsthen:3 x Max rep deadhang pull-up Friday Reading Waiting for the clock to tick away your Friday work week?  Check out these great articles sent to us this week by our super cool athletes!  Thanks folks!  Keep them coming. The Diet That Shook Up Tennis? – Starch Madness: Novak Djokovic’s Domination of the Sport Has Coincided With His Gluten-Free Turn Drink Up! – Coffee May Lower Risk Of Deadliest Prostate Cancer Man Eats 25,000th Big Mac, 39 Years After His First – this is disturbing and disgusting but it’s good to keep in mind what makes the news! And last but not least… Here they are folks!  The 2011 CrossFit Games Regional workouts. What do you think them?  Post to comments.Read more