“Helen”Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups This is Your Brain on Sugar. Check this out! This Is Your Brain On Sugar: Study Shows High-Fructose Diet Sabotages Learning, Memory AND… Don’t forget, the Cool Cruel Summer Series kicks off THIS Thursday!!Read More
CrossFit Roots will be closed on Monday in observance of Memorial Day. “Murph”For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunPartition 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. In memory of Navy Lieutenant Michael Murphy,...Read More
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
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...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...Read More
Press1-1-1-1-1thenDeadlift1-1-1-1-1 Roots CrossFit Endurance Tech Tees Doing an endurance race this summer? The CrossFit Roots Endurance tech tee could be a fun option to sport at your next race. These shirts will be available for pre-order only (ie we won’t carry them at the shop). Pre-orders start today and will run through Friday. Unisex sizing....Read More
Open Shop.10:30-12:30Open to members only. Sign-up on MBO. New Class Schedule Starts Tomorrow! The new class schedule starts tomorrow. Check out the first wave of additions to the class schedule hitting MBO tomorrow. More to come in the following two weeks. New Classes:Please note, this is in addition to the existing class schedule. In some...Read More
In teams of 2, complete 3 continuous 6-minute rounds of: 2 min rope climbs (1 rep = 1 point)2 min 1-arm KB C&J (1 rep = 1 point)2 min DUs. (10 reps = 1 point) Total reps over 18 minutes = score. Important Dates! New class schedule times roll out over the next two weeks....Read More
400m run30 back squats400m run20 front squats400m run10 overhead squats CrossFit Endurance Summer Program Sign-up Now Open. Are you still training using those same old long-slow distance training plans? Are you tired of spending excessive time training and nursing those nagging overuse injuries? Are your PRs few and far between? Are you ready to try...Read More
