Introducing Lindsay’s Open Prep class! For anyone who wants to spend extra time focusing on The Open this year, come join this fun, 12:30 p.m. class. Starting Friday, Jan. 21, this class will replace the regular Friday 12:30 group class for the next 5 weeks. In this class, you will learn about strategizing workouts to maximize your performance. You will work on becoming more efficient in movements typically seen in The Open (i.e. barbell cycling, basic gymnastics, etc.) and practice pacing in Open-style workouts/intervals while learning more about The Open standards. It will also help your intramural team win the Roots Open. What’s stopping you? While this class is open to all members, we do ask you aim to commit to all 5 weeks! Sign-up for Lindsay’s Open Prep classes through Zen Planner. Class cancellation policy still applies.Read more

The CrossFit Open is one of the best times of year at CrossFit Roots. It’s a time when athletes come together to workout, refocus on their fitness goals, cheer one another on, test their limits, and create new goals for the following year. No matter your current fitness level or length of time doing CrossFit, there is so much to be gained from participating in The Open. Below, we have outlined the 2022 CrossFit Open and how to register. What is the CrossFit Open? The 2022 CrossFit Games Open is a three-week competition open to anyone. Competitors are given one workout to complete each week and submit their scores online. The Intramural Team Competition at Roots Roots runs a shop-wide Intramural CrossFit Open Team Competition. It’s DA BOMB. What is your team competing for? Bragging rights. Bring all of your skills to the table – fitness, math, beer, geology, CrossFit...Read more

3 rounds for time of: 50 GHD sit-ups 25 strict handstand push-ups We have eight GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up. We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions – not a bad commitment! During classes we use...Read more

The toes-to-bar is often thought of as an abdominal exercise.  While the abs are definitely used in the movement, the shoulder plays a large, if not the largest, role in enabling an athlete to do toes-to-bar. Success in the toes-to-bar is rooted in the kip.  The ability of the athlete to close the shoulder angle makes it easy for the athlete to then reach their toes to the bar and allows for efficient and consistent movement. In the first photo (left), you’ll see Nicole is at the very back of her kip as her toes reach to meet the bar.  By closing the angle of her shoulder to this degree (almost 90), she shortens the distance her feet and legs must travel to reach the pull-up bar.   In the second photo (right), you’ll see that Nicole barely closes her shoulder angle in her effort to reach her toes to the bar.  This means...Read more

Hey Roots Crew,  Quick reminder! Please remember that you need to be on time for class. On-time class attendance is one of the many things we expect from the entire Roots community. It’s part of our culture and helps create and maintain the training and community environment we all know and love.  Arriving 5-10 minutes late is not an option for class attendance! Additionally, leaving early is not ok.  We will respect your schedule by ensuring that our classes run to the minute in a 1-hour time frame, and we ask that you please offer the same to us by showing up on time and staying for the entire class. If you cannot attend the entire hour class, we ask that you sign up for a different class or utilize Open Shop.  Finally, yes, we understand that every once in a while, everyone gets behind. But this doesn’t happen every...Read more