CrossFit Endurance

Roots’ CrossFit Endurance program is an endurance sport strength and conditioning program. We follow CrossFit’s protocol of using constantly varied functional movements at high intensity with a bias toward endurance training. This does not mean that we simply do long CrossFit WODs. We go short, long, intervals and everything in between. We train strength, speed, agility, endurance, stamina, power and coordination. By training these physical skills in as many variations as possible we build endurance athletes with increased aerobic capacity, increased mobility, increased recovery rates and decreased potential for injuries.

We know that speed is not enough to win a race.  Successful endurance athletes combine grit with smart training. Our CrossFit Endurance model is particularly well suited to push athletes both psychologically and physiologically in ways that are not available on the trail. Our program develops toughness, grit, and athleticism simultaneously through varied programming, not just additional volume. 

The Program

Our program rests on the foundation of four CrossFit WODs per week. These workouts are designed to increase strength, aerobic endurance, speed, power, stamina, agility and mobility. They consist of movements ranging from bodyweight movements like the pullup all the way to barbell movements like the clean. They are designed over varied time domains to elicit adaptations beneficial in all three energy pathways (phosphogen, glycolytic, oxidative). While they are CrossFit in nature, they are biased towards the needs of the endurance athlete.

In addition, we do two days of running practice. These days are used for sport specific footwork drills, pacing drills, long distance, and interval runs. We also use these days to test and retest benchmarks to monitor progress.  A full detailed schedule can be seen below.

The Athlete

Athletes of the Endurance Program are active endurance athletes who wish to get better at their sport.  Runners, cyclists, mountain bikers, triathletes, etc. are all welcome.  While our program is fun, it is not for the faint of heart or athletes simply looking for “more exercise.”  Athletes should be committed, determined, and prepared to push their limits.

Getting Started

All athletes are required to start with an introductory series we call The Starting Line.  In this series you will learn movements, drill technique and ramp-up your conditioning level to set you up for success in the program.  Each series consists of six, one-hour classes that occur on a set schedule.

We periodically offer a Free Class and Intro session for the Endurance program. We will be announcing an early summer date soon, please check back for details. You are also welcome to email Coach Shane Upchurch to set up a private intro session in the meantime. 

Group Starting Line courses are offered throughout the year. The dates of the next course will be announced soon, please check back for details. 

If you are interested in getting started but cannot make the group Starting Line class or would like to start immediately, please email Coach Shane to set up a private Starting Line course.

Membership and Schedule

After completion of The Starting Line athletes are prepared to begin the Endurance Program. Membership fees are $200/month and cycle on a month-to-month basis.  The schedule is as follows:

Monday – WOD – 12:30-1:30pm
Tuesday – WOD/TRACK – 12:30-2:00pm
Wednesday – WOD – 12:30-1:30pm
Thursday – TRACK – 12:30-1:30pm
Friday – WOD – 12:30-1:30pm

Program Questions

For any questions or inquiries please contact Coach Shane Upchurch.

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