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Welcome to CrossFit Benchmark/Benchmark Strength and Conditioning

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

 


 

Workout Of The Day

  • WOD 8/26715

    15 MIN TO WORK ON 3 REP HIGH HANG SQUAT CLEAN.

    WOD-”ELIZABETH” 21-15-9 POWER CLEAN, RING DIPS


  • WOD 8/26/15

    Take your 1Rm and use 90% of it as your Training Max.  Base all percentages below off of your Training Max

    PRESS- 45%-5, 55%-5, 65%-3, 75%-5, 85%-3, 95%-1+,  Competitors only-First Set, Last Set-After 3+, AMRAP@ 75%.

    WOD-PULL UPS 1-10, BURPEES 10-1

    ACCESSORY WORK: 4X10 CLOSE GRIP BENCH PRESS 60%, 4X8 BB ROW REVERSE GRIP, 4X20 HOLLOW ROCKS


  • WOD 8/25/15

    STRONGMAN TUESDAY

    5X 10 CAL ASSAULT BIKE, 100’ STONE CARRY (WAIST HIGH), 3 MIN REST.


  • WOD 8/24/15

    Take your 1Rm and use 90% of it as your Training Max.  Base all percentages below off of your Training Max

    BACK SQUAT- 45%-5, 55%-5, 65%-3, 75%-5, 85%-3, 95%-1+,  Competitors only-First Set, Last Set-After 3+, AMRAP@ 75%.

    WOD-TABATA- 8X20 SEC OF WORK, 10 SEC OF REST, DOUBLE UNDERS, TOES TO BAR

    ACCESSORY WORK: 4X5 GOOD MORNINGS @ 50% OF 1RM BS.  4X8 DEPTH JUMPS FROM 30/24 BOX. 4X12 DB OR KB SEE SAW SIDE BENDS.


  • WOD 8/22/15

    Constantly Varied, Functional Movements, Performed at High Intensity, either as part of a team or individual effort.  Saturday is a great opportunity to bring a friend and get them introduced to our methodology and our community!  First visit is always free!

    LIVING THE DREAM!


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