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Project Roots – Competitors

Welcome! We strive to create a program that seamlessly integrates with your group class programming while providing an avenue for competitive athletes to take their training to the next level.



To excel at the Regional level, athletes need strong general physical preparedness (GPP) programming. Our GPP workouts are classic in design and variance; they are authored without gimmicks, bias, or additions that dilute the power of intensity. World-class weightlifting, gymnastics skill work, and strongman sessions round out the programming regardless of the athlete’s current strengths and weaknesses.  Assistance work and mobility pieces required by higher volume athletes are also outlined.

Best Practices


  • Coached Sessions –  At Roots, Wednesdays, Fridays, and the first Saturday of each month are coached because everyone needs coaching.
  • Set Schedule – Keeps the team together and removes schedule coordination from the equation.
  • Team Training – An imperative part of driving the best results, is the intensity brought to each effort. A team environment fosters this healthy competition.
  • Commitment – “Programming schizophrenia” is a common issue among athletes. Following a single program will breed results in part simply by way of consistency.
  • Group Class Workouts – Many competitor workouts are the same as the group programming. It is great for competitors to attend group classes where possible for healthy competition and to unify the Competitors with the whole community.

Training Schedule

The intent is that the volume can be accomplished in a single two-hour session 5 days/week. The CrossFit Roots Competitor format is:

Monday: 7:15-9:00A
Team training

Tuesday: 1:30-3:00P
Competitor Class (Coached, open to greater member base)

Wednesday: 5:30-7:00P
Comp Program (Coached)

Athletes attend any group class. Complete additional volume on their own.

Saturday: 8:00-10:00A
Team training


EvaClaire (“EC”) Synkowski

Former CrossFit HQ Flowmaster
Coach to Female and Male Individual Games athletes
CrossFit Level 4 Certified Coach (CF-L4)
MS, Human Nutrition & Functional Medicine

Dave Lee

On-site Competitor Program Director
Professional Climber
Former Regional Competitor
CrossFit Level 3 Certified Trainer (CF-L3)

Mike Cerbus

Power Monkey Coach
Olympic Weightlifting Specialist
2011 American Open Champion

Strongman Specifics

Equipment Needs

There is a weekly strongman workout included in the program. On top of standard CrossFit equipment, the strongman workout will require:

  • Sled (ideally both butcher sleds and dogsleds. If you only have one, it should be the dog sled)
  • Long rope (~125 ft) for rope pulls (best purchased at Strongfit)
  • Yoke (that will work for overhead carries)
  • Farmer handles
  • Sandbags (preferably purchased at Strongfit. At the very least, have ~80, 100, 120 lb options available)

Strongman Instructions

Generally (very generally), there are two efforts of each listed movement (as indicated by x 2 reps). The “rep” length should be ~125 ft. Each of the two reps needs to be maximum effort; it should feel like a heavy set of 5 back squats where you need 3-5 minutes in between sets. If you feel like there is not enough volume, your intensity per effort is too low. The goal is not volume; the goal is a strength-biased session where you “red-line” in the ~30-60 second time domain.

The intention is always to go fast. Even if the comments say “heavy,” the athlete is always trying to go as hard as possible (even though the foot speed may be slow). When considering weights if no description is given (e.g., rope pull x 2 reps), choose a weight that allows the athlete to move relatively fast throughout the rep, potentially slowing in the last 20 feet or so.

Because it is an outlier (but so essential to the program), the sandbag carry for 400m is only one rep (thank god!). Choose a weight that is dropped no more than 4 times (“resting” on the knees is acceptable) for the 400m course. Ideally, get a weight unbroken for the entire 400m before increasing. It must be carried in a bear-hug position.