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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 2/26/15

    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.

    Strictly Recovery Day.  Save yourself for tomorrow.  Practice skills you know you'll


  • WOD 2/25/15

    Strict Pull-Ups x Max Reps
    Rest 30 seconds
    Kipping Pull-Ups x Max Reps
    Rest 3 minutes

    Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    25 Push-Ups


  • WOD 2/24/15

    Every 2 min for 20 Min
    Power Snatch, Squat Snatch 1.1-Rest 10 seconds between Power and Squat
    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

    Practice-Mobility Work….Consider today an extra day to work on practice of skill.  Olympic lifting is one of the toughest skills to master.  After today's work load, work on a skill you may be lacking.  Practice, practice, practice.  Be prepared for the Open!


  • WOD 2/23/15

    Every two minutes, for 12 minutes (6 sets):Back Squat

    *Set 1 – 5 reps @ 55%

    *Set 2 – 5 reps @ 65%

    *Set 3 – 3 reps @ 75%

    *Set 4 – 2 reps @ 85%

    *Set 5 – 2 reps @ 90%

    *Set 6 – 1 rep @ 95%


    For time:


    15 Wall Ball

    10 Toes to Bar

    The CrossFit Open starts this Friday, February 27!  If you haven't signed up yet, do it now!  WODs will be announced on Thursdays and we will be doing them on Fridays for the next 5 weeks.  Test your fitness against people your age, in your city, state, or worldwide.  Sign up at

    6:30AM will be closed until further notice.  We apologize for any inconvienence.

  • WOD 2/21/15

    Constantly Varied, Functional Movements, performed at High Intensity, either as a team or individual.

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