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Welcome to CrossFit Benchmark

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.

We will be hosting The CrossFit Strongman Trainer Course on Saturday, June 20, 2015.  Click on the link below to register!

https://www.regonline.com/StrongRosevilleCAJune2015

Workout Of The Day

  • WOD 3/27/15

    CF OPEN 15.5

    Workout 15.5 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.

    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.

    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 45 lb.
    Women use 35 lb.


     

  • WOD 3/26/15

    Recovery-Make Up Day
    5:30pm- This day is meant to help keep the body moving and build capacity without a big neurological hit to the central nervous system. The effort expended should leave you feeling energized at the end of the session, not depleted. It’s an opportunity to start some blood flowing and aid your recovery.

    Aerobic activity should be done at 60-70% pace and effort.
    25-40 min- 2000m row, 10-15 GHD Sit Ups, 75 Cal Assault Bike, 200m Sled Drag-sled only-alternating forward, backward, side step every 25m.
    You can also make up a missed lift or WOD from earlier in the week.
    WOD and Lifts must be supervised by a coach.


  • WOD 3/25/15

    WOD-

    2 Sets @ 95% Effort

    Run 300m

    21 KBS 53/35

    12 Box Jump Step Down 24/20

    rest walk 3-4mins

    +

    2 Sets @ 95% Effort

    Row 400m

    18 Push Press (75/55)

    18 Sit Ups

    rest walk 3-4mins


  • WOD 3/24/15

    Power Clean 7 min EMOM 2 Reps@75%

    WOD-

    Run 400 and in remaining time in 4 minutes do:

    AMRAP Hand Release Push Ups

    Rest 2 minutes

    Run 400 and in remaining time in 4 minutes do:

    AMRAP Double Unders or Singles

    Rest 2 minutes

    Run 400 and in remaining time in 4 minutes do:

    Toes to Bar


  • WOD 3/23/15

    Back Squat; 2 reps EMOM x 7mins - moderate loads focus on technique

    WOD

    12 Thrusters 95/65

    12 Burpees Over Barbell

    Walk Rest 3 min 

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