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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 7/31/15

    Wendler Week 3

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

    DEADLIFT- 45%-5, 55%-5, 65%-3, 75%-5, 85%-3, 95%-1+

    WOD-4X 30 Sec Assault Bike or Row, 15 sec Rest, 30 Sec Plank Hold, Rest 1 Min.

    Accessory Work-GIANT SETS: 3X10 Good Mornings, 3X45 sec Plank, 3X 50M Sled Push

    This is one of the most informative videos on Deadlifting I have seen in a while!  MAKE THE TIME TO WATCH!  Kelly Starrett and Mark Bell are the best in the biz at what they do!


  • WOD 7/30/15

    15 Min to build to a heavy Squat Clean, not 1RM.

    WOD-21-15-9  Power Clean, 42-30-18 Double Unders.


  • WOD 7/29/15

    Wendler Week 3

    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+

    WOD- 1-10 KBS, 10-1 Toes To Bar

    Accessory Work-GIANT SETS: 3X8 Bar Dips (Weighted if needed), 3X10 One Arm DB Row (10 Each Side), 3X8 KB Wind Mills (8 each side)


  • WOD 7/28/15

    STRONGMAN TUESDAY


    20X- 1 TIRE FLIP (HEAVY), 3 STRICT PULL UPS.  30 MIN CAP.


  • WOD 7/27/15

    Wendler Week 3

    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+

    WOD-3X 30 Sec Row For Cal, Rest 1 Min, 30 Sec Max Walking Lunge, Rest 1 Min, 30 sec Max Ab Mat Sit Up, Rest 1 min.

    Accessory Work-GIANT SETS: 3X10 Back Extensions, 3X10 BB Lunge, 3X25 Unbroken Sit Ups

    Our people are up for anything!  Heath and Beth are gearing up for a 30K Run in October.  A few of our CFB family are out running with them in the trails around Folsom.  Oh yeah, Heath is also competing in a Powerlifting meet in the same month!  We are ready for ANYTHING!!!


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