Helton3 rounds for time of:Run 800 meters50-lb. dumbbell squat clean, 30 reps30 burpees Meet Your Team! – Women Yesterday we introduced you to your 2014 CrossFit Regionals team on the men’s side.  Today, we introduce you to the women (all Moms) of your team. ABBY KNOWLESAbby came to Roots in the summer of 2012 from […]

CrossFit Roots will be closed today in observance of Memorial Day. Memorial Day A number of members at Roots served in the armed forces.  Thank you for your service.

“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 […]

Team Event 7500m row and 125 double-unders (each partner)50 deadlifts, partner holds deadlift (275/185)50 toes-to-bar, partner hangs Memorial Day Murph is Tomorrow Reminder, tomorrow is Memorial Day Murph.  Please join us as we honor our fallen heroes in the spirit of Memorial Day. The workout starts at 9:00am.  The coaches will take everyone through a […]

Zembiec is a hero workout.  As Memorial Day approaches and we get ready for the annual Memorial Day Murph, be sure to read up on CrossFit’s hero workouts and what they’re all about.  Learn here. “Zembiec”5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up […]

2014 Regional Event 7 For time:64 pull-ups8 overhead squats, 205 / 135 lb. A Calorie is a Calorie… Right?!? Well, we all know that’s not the case, but it is good to see the medical establishment beginning to change their tune. “But what if we’ve confused cause and effect? What if it’s not overeating that causes […]