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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.

 


 

Workout Of The Day

  • WOD 5/25/15

    CLOSED TODAY.

    GET OUTSIDE AND USE YOUR FITNESS!

     

  • WOD 5/23/15

     RX

    "MURPH"

    1 MILE RUN

    100 PULL UPS

    200 PUSH UPS

    300 AIR SQUATS

    1 MILE RUN

    IF YOU HAVE A 20# VEST OR BODY ARMOR, WEAR IT!


    SCALED *

    800M RUN

    50 PULL UPS 

    100 PUSH UPS

    150 AIR SQUATS

    800M RUN

    *You may sub:

    Ring Row or Banded Pull Up for Pull Up

    Knees or Bar Push Up for Push Ups.

    We will start the first heat of RX at 9:15AM so be ready to roll.  Heats will run every 30-40 min. 8-10 people in each.



  • WOD 5/22/15

    Friday 5/22/15

    Speed Deadlift 10 min EMOM 10X2 @ 55-65%

    WOD

    2x @ 60-70% Effort

    400m Run

    500m Row

    35 Cal Assault Bike

    We are going to keep things mellow today.  Tomorrow morning is MURPH!  We have been putting in some solid prep for this and we're excited to see how everyone has improved from last year.  



  • WOD 5/21/15

    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

    SATURDAY! BE READY!!!


  • WOD 5/20/15

    Wendler Week 3

    Push Press

    50%-5

    60%-5

    75%-5

    85%-3

    95%-1+

    WOD-

    4x

    200m Run

    11 KBS

    6 Pull Ups

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