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Elegant CrossFit programming and effective workout plans designed and tested by expert coaches.


The all-in-one solution to execute the workout of the day, deliver a fantastic experience, develop your coaching staff, and enable your athletes to thrive and grow over decades.

CrossFit programming


Project Roots is programming designed for the affiliate, not the Games competitor. This population demands the same level of thoughtful planning and individualized coaching as the competitive athlete and Project Roots delivers this to the group class setting.

timeline and coaches notes


A consistent and progressive workout plan improves your athletes’ experience. That’s why each WOD is paired with a full plan that includes timestamps to the minute for each component. We provide scaling options and guidance for each movement, progressions to warm-up and develop all levels of athletes, and video examples for coaches.

skill work


Skill work is critical for the improvement of your athletes. We provide daily skill work within the structure of the group class. The work focuses on the development of the skills frequently found in the Open to ensure your athletes are ready to join the community and camaraderie fostered during that time of year.

benchmark series


Testing the fitness of your athletes in a planned & structured way has been part of CrossFit’s methodology from its inception. CrossFit Roots took this concept and created The Benchmark Series to insure a path to proper evaluation and improvement. The program provides a collection of 13 workouts scheduled on a four-month cycle to test each benchmark three times per year.



SugarWOD is the best programming and workout tracking solution for affiliates. That’s why we’ve partnered with them to provide our programming through their software to make your life easier.

Built by the Best


 We don’t just write programming, we make sure that it works within the structure of an hour group class. Our team takes group classes and coaches and evaluates the WOD Plans they write. Every workout and WOD Plan is tested at CrossFit Roots in our own group classes before it is published to you.

We’ve tested, proven, and refined so you don’t have to.

You know your athletes, equipment, and gym better than anyone. Execute Project Roots exactly as it’s written, or tweak it to customize for your members.

Because every minute matters

A great class makes a great affiliate.

Project Roots is way more than just a list of CrossFit workouts. We provide a tested and proven minute-by-minute timestamped workout to follow, no guesswork needed.

Run your classes efficiently, on time, AND give your athletes a restroom break? 

Yes please!

 Let’s build better athletes together

Whether you’re an affiliate looking to simplify your operations without sacrificing quality, or an individual athlete looking to improve your fitness, we’ve got you covered.

No gimmicks, no tricks, back to your roots. We’re CrossFit purists with a heart for GPP.


why we’re different

Project Roots is led by Certified Crossfit Coach (CF-L4), CrossFit Headquarters Seminar Staff Flowmaster, Managing Editor of CrossFit’s The Professional Coach, and Roots’ founder Nicole Christensen.

EC Synkowski is a Certified CrossFit Coach (CF-L4) who worked with CrossFit as a Program Manager authoring their course and certification materials and has over 20 years of training experience. She is also the founder of OptimizeMe Nutrition and the mastermind behind Project Roots programming.

The Project Roots supporting team is comprised entirely of Certified CrossFit Trainers (CF-L3) and Coaches (CF-L4) who coach weekly group classes at CrossFit Roots, have written daily class plans for over a decade, and have more than 65 combined years of building stronger athletes.

Project Roots


Project Roots is a comprehensive suite of CrossFit programming and skill work designed to build better athletes, but don’t just take OUR word for it.

Literally, this is the most fun I’ve had doing CrossFit and coaching. You guys are crushing the affiliate game.

Crossfit Paradise 

We have used in-house programming and paid someone else to do it for us and [Project] Roots is definitely the favorite of coaches and members. The noise (complaints) around programming has disappeared which is really nice.

Eric, Owner at A3 Performance

Our athletes love the flow of every class and can sense there is a lot of meaning and thought that is behind every workout and skill session. We receive weekly positive feedback of your programming from our athletes.

CrossFit Moss

Almost 3 months into the new programming and the results are showing…tweaks are fading into the past, hip and shoulder joint stability improved, gymnastics skills have progressed dramatically and…as of yesterday’s back squats…over 89% of athletes have PR’d their back squat!

CrossFit Align

I just wanted to reach out and let you guys know how much I love your affiliate programming. It has really allowed our coaches to understand how a warm up to a skill or a specific warm up should flow. Our classes run smooth, on time and clients get a great workout! Thank you for developing this programming. It has been a game changer for us.

FXNL Training

Let’s do this!