And here they are! The workouts for the 2023 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! The fun starts Monday, February 6th! Monday Clean & Jerk 1RM Tuesday Barraza Complete as many rounds as possible in 18 minutes of: Run 200 meters 275/185 pound Deadlift, 9 reps 6 Burpee bar muscle-ups Wednesday Front Squat 3RM Thursday Del For Time: 25 Burpees Run 400 meters with a medicine ball (20/14) 25 Weighted pull-ups with a dumbbell (20/15) Run 400 meters with a medicine ball (20/14) 25 Handstand push-ups Run 400 meters with a medicine ball (20/14) 25 Chest-to-bar pull-ups Run 400 meters with a medicine ball (20/14) 25 Burpees...Read more

The 2023 Benchmark Series kicks off this month! Here’s how it works: 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. When is the first week of testing? Monday, February 6th – Friday, February 10th 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...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 2023 will be no different so you won’t want to miss this! What is the CrossFit Open? The 2023 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? Don’t panic. Keep reading. Can I still compete if I have to scale workouts? Yes! There’s are Scaled, Foundation, and...Read more

Back for the third year, we proudly present to you, the Great Attendance Challenge of 2023. It’s simple. We challenge you to attend 225 group classes at Roots in 2023.  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

Did you know your CrossFit Roots membership includes access to Specialty classes? It does! In addition to the CrossFit W.O.D. (workout of the day), we offer Engine, Strongman, and Olympic Weightlifting, Strength, and more. Anyone with a club membership can reserve a spot in these classes. Never been to a specialty class? Here’s what you can expect: Strongman – This class is 60-minutes and focused on moving odd objects. Think sandbag carries, yoke carries, sled drags, sled pushes, etc. Olympic Weightlifting – This class is 60-minutes and focused on the clean & jerk and the snatch. It’s not always about maxing out, it’s about technique and form to help you learn the positions and build strength when these lifts show up in the workout of the day. This class is held multiple times during the week and the workout is the same for all classes through the week so you...Read more