Group Membership is the primary training program at Roots.
CrossFit classes are held Monday through Friday from 5:30am through 7:00pm and on Saturday and Sunday mornings. Please read below for a description of each class type included in our CrossFit Membership.
Completion of either a Group or Private Foundations course is a pre-requisite for joining any of our group classes. Members pay a monthly membership fee and can attend any group class session on any given day.
Click here to view Membership Rates and learn how to get started.
Workout of the Day (WOD)
“Constantly varied, functional movements, executed at high intensity” – that is the CrossFit method used to achieve a general physical preparedness and the focus of the WOD classes. The class incorporates a warm-up, skill work, WOD-specific movement preparation, the workout of the day, mobility work, and a cool down. At CrossFit Roots we pull heavily from the CrossFit mainsite following the programming on a two-week delay while simultaneously incorporating additional work that will benefit our athletes. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.
WOD 1.0 is 100% CrossFit but provides additional focus to refine and develop the 9 Foundational Movements. The class structure mimics the WOD class but the nature of the movements, workouts, and breakdown are tailored to the CrossFitter who would like to spend more time on refining movements and perhaps would enjoy a slightly slower-paced class environment.
CrossFit Oly (Olympic Weightlifting with a CrossFit Focus)
Can you run a mile faster than you can perform Grace? Come learn how to apply your oly skills in a CrossFit context. Class structure will focus on analyzing and practicing an aspect of an oly lift and then applying it in a way that will help you perform an oly friendly WOD faster and more efficiently.
Building a stronger body is the focus of this class. We will perfect movement patterns of foundational strength exercises performed in WOD’s as well as experiment with different combinations and modalities such as bars, dumbells, kettlebells, strongman gear, and your own bodyweight.
Love to row? Come spend unforgettable hours with coach Lauren as she teaches you the finer points of the erg while simultaneously helping you to improve you WOD times.
Feel the power! This class utilizes movements with a high power output in a shorter met-con environment. Moving large loads over long distances is the basic premise of CrossFit and this class is no different! Much of the programming and concepts in this class are pulled from CrossFit Football.