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

Back for its 13th year! The Concept2 Holiday Row challenge is to row your choice of 100,000 or 200,000 meters between Thanksgiving and Christmas.  CrossFit Roots is proud to offer a designated and coached program to help you hit the mark! The organized and coached program at Roots is led by none other than our very own Lauren Rubini. Space is limited so sign-up by Wednesday, November 29th in Zen Planner under the Purchase tab in your profile! THE 4-WEEK PROGRAM This program consists of 4 coached workouts with additional programmed workouts for you to complete on your own. Athletes can utilize Open Shop hours to get in additional time on the rower. DATES You have between Thanksgiving and Christmas to complete your choice of 100k or 200k meters. The program at Roots will kick off on Thursday, Nov. 30, although you can start accumulating and tracking meters on Thanksgiving Day!...Read more