What’s up Roots Crew!

It’s hard to believe that the Open wrapped up just 15 days ago. A big, giant, huge thank you to our incredible team of commissioners and captains who led the charge and made this a super fun, exciting, and memorable Open. Thank you to the fantastic team of Josh, Leia, Steve, Sarah, Paige, Taylor, Shayna, and Neeb.

Thank you to all the athletes who signed up, put yourselves out there, rode a hobby horse, bowled your heart out, bobbed for apples, cheered on someone you barely knew, and earned PRs and firsts. The 219 Roots athletes who competed in the Open earned Roots the title of largest affiliate participation in the North America West region (12th worldwide)!

As everyone awaits the start of real spring, it’s time to start thinking about Murph. Be sure to read up on this annual event that neatly puts on display each athlete’s yearly progress year over year. Read below for some straightforward ways to prep for the workout as well as the 2025 Murph t-shirt debut.

In the coming months, there’s something for everyone, from Murph to Bring a Friend, CrossFit Kids, the return of Benchmark Week, and more, so scan through and find what speaks to you!

Good luck to all our athletes who are competing this weekend! AmyJo, Megan, and Julie will throw down on the Master’s Semifinal at Roots, and Amy will head to Atlanta to lift at the USAW Masters Nationals.

Good vibes and high fives,
Nicole

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QUICK HITS

• Congrats to our CrossFit Games Semifinalists!
• Bring a Friend Day – April 24
• Watch Amy LIVE on the Platforms – 11:50 MST, Friday April 4
• Not a Challenge Health Challenge
• CrossFit Kids Spring Session – Last chance!
• Benchmark Week
• Memorial Day Murph and T-Shirt Pre-Order

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Congrats to Our 2025 CrossFit Games Semifinalists!

Congrats to Megan Buttner, Julie Wood and AmyJo DiMeglio for finishing the 2025 CrossFit Open in the top 2% of their age group! They’ll be continuing on to Semifinals this weekend and we couldn’t be more proud! Semifinals will take place AT ROOTS this Thursday – Sunday so stick around to cheer and give these women a high five!

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Bring a Friend Day!

Bring a Friend Day SPRING 2025 is on Thursday, April 24th – all day!

Here’s how it works:

1. Invite a friend who is interested in joining CrossFit Roots!

2. Email [email protected] with their first & last name and email address along with which class you plan to attend with them.

3. We’ll reserve a spot for you both in the class!

Friendly Reminder! Bring a friend day isn’t for out-of-town visitors or friends who have no intention of joining us. Please only bring friends who want to know more about training at Roots!

Member Perk: Refer a friend and when they start their membership YOU earn a free month of membership at Roots.

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Watch Amy Live on the Platforms

Tune in today (Friday, April 4) to watch Amy lift at the 2025 Masters Weightlifting Nationals in Atlanta, Georgia. We’ll have it on at the shop TV or you can log on at home.

Amy’s session will start at 11:50 a.m. MST. She is competing in the Women’s 40-44 55kg weight class division. Good luck, Amy!

The event livestream can be accessed on usaw.live. All competition platforms – on all days of competition can be viewed there. Make sure to check the Marshal Table, where live commentary for all sessions will be delivered.

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The Not a Challenge Health Challenge

Traveling during this time? These are habits that can go on the road plus you’ll have access to the travel WODs mentioned above!

• Sign up by: Monday, April 7!
• Event dates: April 14 – July 6
• Hosted by Amy Smith, CF-L3 and Precision Nutrition Certified Coach
• Cost: $250. Includes 3 InBody scans ($105 value), personalized macros ($100 value), and more.

Questions? Learn more here or catch Amy at the shop all day on Monday, April 7.

Ready to join? Email [email protected].

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CrossFit Kids Spring Session

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Benchmark Week

Benchmark Week 2025 kicks off next week! You’ll see the following week of programming three times this year, with the first week Monday, April 7th-Friday 11th!

What is benchmark week? Why do we do it? Take a moment to read this article as it will help frame your understanding of programming, working weaknesses, and working toward a goal of general physical preparedness. Seriously, give it a read!

2025 Benchmark Workouts

Monday: 1 rep max Squat snatch
Tues: DT
Wed: Max rep strict pull-ups, Max Time L-Sit, Max distance burpee broad jump, 30-sec a max cal bike
Thurs: Jerry
Fri: Pick a CrossFit Benchmark Girl

Want to know even more about why we do Benchmark week at Roots? Check out this blog post.

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Memorial Day Murph: Order a Tee & Support Allegiance Ranch

Spring is around the corner and that means just one thing – it’s time to dust of the weight vest and start getting in some reps of squats, push-ups, and pull-ups. That’s right – Murph will be here before you know it.

You can learn more about the workout and the various ways to partition your reps by reading here.

And, if you want to spend a little bit of time each week preparing for the event, here are two simple things you can throw in once a week:

1. Run 1.5-miles in your weight vest, maintaining an easy talking pace throughout.
2. Five 3-minute rounds of:
   • 5 pull-ups / 10 push-ups / 15 squats (or your set partitioned rep scheme, i.e. 3/6/9)
   • Rest 2 minutes between each round
   • Your goal is to match your work every round. Do this each week and try to add a few reps each week.

And, introducing our 2025 Memorial Day Murph t-shirt. This shirt will be available for pre-order in the next week! 100% of our Memorial Day Murph t-shirt proceeds will go to Allegiance Ranch.

Check out the t-shirt and learn more about Allegiance Ranch in the video below!

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The 2025 Great Attendance Challenge & MORE

The 2025 Great Attendance Challenge is off and running! Attend 225 classes in 2025 and be entered to win a FREE YEAR of membership at CrossFit Roots! Learn more about the challenge HERE.

Members who attend 19 or more classes each month stay on track to attend 225 in one year. Here’s who attended 19 or more classes in March!

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