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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 4/21/15

     POWER CLEAN PARTY

    EMOM complete 1 power clean

    Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

    Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.


    Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

    Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.



  • WOD 4/20/15

    Back Squat

    Find your 1RM

    30-50%-5

    60%-5

    75%-3

    85%-1-2

    90-95%-1

    100% or + 1

    WOD

    Not for time

    800m Empty sled or light tire drag-Heel toe walk.


  • WOD 4/18/15

    Constantly Varied, Functional Movements, Performed at High Intensity, either as part of a team or individual effort.


  • WOD 4/17/15

    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

    55%-5

    65%-5

    75%-5

    85%-3

    95%-1+

    WOD

    4X

    5 Renegade Rows

    10 Walking Lunges w/same DB as RR.

    15 Wall Ball


  • WOD 4/16/15

    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.


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