The following blog is a contribution from Roots coach and all-around awesome guy Connor Warman (CF-L2). Connor heads up the Legends program at Roots for athletes 65 and over and has seen firsthand the positive impact strength training has on this population. For more writing and musings from Connor, check out Figuring It Out with Connor. Spending the better part of the last five years working in a CrossFit gym, I’ve seen and heard it all when it comes to fitness and nutrition trends, as well as myths. • Full-depth squats are bad for your knees.• Kipping pull-ups are bad for your shoulders.• Deadlifting heavy is bad for your back.• My doctor says that I should never run again.• Insert (Vegan, Carnivore, Paleo, Macros, Intermittent Fasting, etc.) is the best way to eat… None of this is new. Trends and fads in the health and fitness industry have been around long before my Grandparents were...Read more

All about the Benchmark Series! Once a quarter, we will program the same five workouts, Monday through Friday for athletes to come in, test, and then repeat throughout one year. Should I do all five workouts? We recommend you pick 4-5 workouts and aim to hit them for all four quarters of testing. The workouts will always be programmed in the same order, Monday through Friday to help you plan. Why do we test benchmark workouts? “Our intent is two-fold in examining these workouts. First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these five workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”.” Read more about the original benchmark workouts...Read more

And here they are! The workouts for the 2024 Benchmark Series. To learn more about the Benchmark Series and how it is structured, read this blog post. Start planning your week to hit 4-5 of these workouts. Remember – pick the ones you DON’T want to do if you want to test and develop your fitness this year! Monday Glen For Time: 135/95 pound Clean and Jerk, 30 reps Run 1 mile 15 foot rope climbs, 10 ascents Run 1 mile 100 burpees Tuesday Back Squat 5×1 and Gymnastics Max Reps of: Muscle Ups, Strict Pull-ups, Kipping Pull-ups, or Bent Arm Hang (max time) Wednesday Row 1000m and L-Sit Hold: Max Time Thursday Squat Snatch Every minute on the minute for 10 minutes: 1 squat snatch Score = total load lifted across 10 sets Friday Angie For Time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]Read more

The CrossFit Open is one of the best times of year at CrossFit Roots. Seriously. 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. Each year, CrossFit Roots has one of the highest levels of participation in the country and 2024 will be no different so you won’t want to miss this! What is the CrossFit Open? The 2024 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. New to this? Not super competitive? Don’t panic. Keep reading. Can I still compete if I have to scale workouts? Yes! There are...Read more

Back for the fourth year, we proudly present to you, the Great Attendance Challenge of 2024. It’s simple. We challenge you to attend 225 group classes at CrossFit Roots in 2024.  Why? Because consistency matters. A simple daily effort with solid overall effort will make one of the largest lasting impacts on your long-term fitness and health. So here’s how it works. Go to class. Sign-up in Zen Planner. Check in when you arrive at the shop. We’ll tally your progress throughout the year and let you know if you’re on track in the monthly newsletter.  All group classes and personal training sessions count toward your total. Open Shop, workouts done at home, a hike – they don’t count. Don’t even ask. Sorry, not sorry.  What happens if you do hit that 225 mark? We’re glad you asked. For all of you who earn that magical number of 225 – we’ll...Read more