“Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. For scaled options, see yesterday’s post. The Athletes Around You Last week during the row/burpee workout, I heard an athlete say to the athlete next to them, “I saw you were going for the 11th burpee (in :30 seconds) on that last round so I went for it to0.  I thought to myself, if he’s going for it, so should I.” This statement hammers home the fact that our group training environment is silently motivating and contagious.  For a workout method that is highly individual, class hours can exhibit a tremendous team effort to complete the task at hand.  We see another athlete pushing a little harder one day and it rubs off...Read more

3 rounds for time:10 wallball20 box jumps30 KB swings40 sit-ups   Tomorrow we are doing the benchmark Hero workout Murph. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 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 squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ALL of you are capable of doing and excelling at Murph and I encourage you...Read more

Karl races in the Koppenberg Circuit. April Newsletter comes out today.Read more

CrossFit Roots paint the shop for time party is a huge success! Thank you to everyone who came out to lend a hand.Read more

Roots gets ready to Paint-the-Shop-for-Time. Byron gets big air on his burpees.Read more