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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 1/30/15

     Deadlift @ 2111 - build to a heavy single in 5 sets.

    WOD-

    EMOM x 15 min
    1st: 3 Tire Flips
    2nd: 6 Burpee Broad Jumps
    3rd: 8-12 KBS 53/35

    Our next On Ramp course for beginners starts Monday, February 2nd.  Classes will run Monday, Wednesday, and Friday at 9AM and 7:30 PM for four weeks. Click on "Sign Up" to get started!

  • WOD 1/29/15

    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. THIS IS NOT OPEN GYM.

    Our next On Ramp course  for beginners starts Monday, February 2nd.  Classes will run Monday, Wednesday, and Friday at 9AM and 7:30PM for four weeks.  Click on "Sign Up" and get started now!

  • WOD 1/28/15

    4x 3 Press + 5 Push Press; rest 2mins

    WOD-

    EMOM x 18mins
    1st - 10 Renegade Rows
    2nd - 5-12 Kipping Pull Ups
    3rd - 1 Wall Walk + 30 Double Unders (40sec max work time)

    Our next On Ramp course for beginners starts Monday, February 2nd.  Classes will run Monday, Wednesday and Friday at  9AM and 7:30 PM.  Click on "Sign Up and get started!

  • WOD 1/27/15

     5x Snatch Pull, Snatch High Pull,  Squat Snatch.  Increase load on each lift as long as movement is solid.

    WOD-

    3x 500m Row @95%, rest 3 min between.

    Our next On Ramp course for beginners starts Monday, February 2nd.  Classes will run Monday, Wednesday, and Friday at 9AM and 7:30 PM.  Click on "Sign Up" and get started now! 

  • WOD 1/26/15

    1) Front Squat; 30X1; Heavy but staying on the Tempo; 4x1, rest 30sec 
    2) Back Squat (same bar same weight); 30X1; 5-8reps; rest 30sec x 4

    For Time
    15 Stone to Shoulder 95/75
    15 No Push Up Burpees
    15 Push Ups
    12 Stone to Shoulder
    12 No Push Up Burpees
    12 Push Ups
    9 Stone to Shoulder
    9 No Push Up Burpees
    9 Push Ups

    Saturday was a BLAST!  I would like to thank everyone who helped to make this happen!  We moved A LOT of weight this weekend!  Met some awesome people and had a great time!  Big Thanks to Joey and Jerry at The Fitness Coalition for hosting.

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