Now that you’re in a routine, here is some important information to make sure you’re getting the most out of your experience at Roots. This might feel a little like preschool orientation, but let’s lay it out there from the start so that we are all on the same page. We’d be willing to bet that there is something in here for everyone!

In this post, we will cover hand maintenance, shoes, chalk, tape, jump ropes, how to read the website, logging your workouts, and lost and found items.


It is important to take care of your hands because poorly maintained hands will interfere with your training. Most people experience a “rip” at some point in their CrossFit careers (when a callus is torn off your palm), but we can prevent them!

Here are some tips:

  1. Use the proper grip for each piece of equipment. If you’re not sure, ask!
  2. Wash your hands as soon as possible after a workout in which you used chalk. Follow washing with a good alcohol-free moisturizer.
  3. Keep your hands hydrated – drink water, use lotion.
  4. Use a pumice stone or callus shaver to sand, shave down, and smooth over calluses. Many athletes use the Tweezerman brand of callus shaver. The goal is not to completely remove the callus but rather to shave off some of the tough skin. Here is a link to a picture of a callus shaver many athletes use.

Learn to love them and take care of your calluses! With proper love, care, and affection you too can have 100 pull-up-strong, blister-proof hands.


The bottom line is that you don’t need a fancy new pair of kicks to workout at Roots. We encourage our athletes to workout in flat-soled shoes that do not provide stability, cushioning, or ankle support. Wearing a flat-soled shoe will improve body awareness and your ability to work as one coordinated unit. The technology in today’s running and athletic shoes stunts this development.

While there are CrossFit specific shoes including Reebok Nanos and Nike MetCons, any flat-soled shoe will work. A few great examples are skate shoes (DC, Vans, etc.), Converse (or a Chuck Taylor knock off), Innov8s, or a minimalist shoe.


We use chalk to strengthen our connection from our hands to what we are trying to lift or grip. It is there to aid your performance, so use it. Chalk your hands in the bucket, please! A thorough dusting of your hands is plenty; do not try to cake it on. Some say that chalk is the magic fairy dust of CrossFit…


Many of our athletes utilize athletic tape to protect a healing hand, to guard against irritated wrists while doing muscle-ups, or as a preventative measure before workouts with large numbers of pull-ups. Simply mummifying your hand will not deliver the needed results and is a waste of tape.

Visit this link to learn how to make hand grips.

Tape is available at the shop. Please use it sparingly (reuse hand grips – coaches can explain how) and clean up all tape afterward.


We encourage all athletes to have a jump rope. You will see a couple different types of jump ropes at the shop. One type is a speed rope, which we have available for purchase at the shop for $26. Alternatively, you can also purchase one at a sports store, although they may not carry the speed ropes.

Here is a link to information on jump ropes.


We post  a ton of different topics on our blog. From recipes to articles, workout tips to gym how-tos, and lots of updates and reminders – we recommend you keep an eye on the blog so you know what’s going on at Roots! 

To get to the blog, go to and click on The Blog in the menu bar. When you’re there, you can also subscribe to the blog via email and the posts will show up in your inbox. 


We do not allow athletes to store any items at the shop. All bags, shoes, and belongings must travel to and from the shop with the athlete. All left items will be placed in the black lost and found bins in the cubby area at the end of each day and you are free to take a look if you think you left something.

CrossFit Roots is not responsible for any lost or stolen item. All lost and found items will be donated at the end of each month.