.et-cart-info { display:none; }

We choose these workouts just for you. Here it is the 2018 Benchmark Series! 

This is the first year of the benchmark series. Your coaches are excited to see how you perform in these 13 workouts throughout the year.

CrossFit is constantly varied, functional movements, executed at high intensity. The goal of that training method is to increase our work capacity across broad time and modal domains. And we measure our success (measure our increase of fitness) by doing benchmark workouts that we can retest throughout a year, or over many years to make sure that our approach to fitness is moving us forward. 

During the one of the last staff meeting, we agree to increase the attention to creating goals, developing action plans and re-testing workouts. Our approach to fitness is progressive and all-inclusive that way athletes can learn new skill and develop strength in gymnastics, weightlifting and monostructural movements, like running, rowing and jumping rope. While our training is systematic, we were not giving the athletes enough chances to retest benchmark workouts. You can see it on the leaderboard. How some of those workouts have not been done in a long time. Hence, here is the Benchmark Series so you have a chance to do a workout identify your weakness or opportunity to improve, create a goal and action plan and crush it next time.

The series has 13 workouts that test and challenge all aspects of fitness according to the 10 General Physical Preparedness Skills (accuracy, balance, coordination, cardio-pulmonary endurance, stamina, power, speed, strength, flexibility and agility). They will also test different time domains and skills. Each workout will be programmed once in a 4 month period. So you will do each workout 3 times per year.  on the board 3 times a year. The workouts were carefully selected to ensure a wide variety of time domains, movement patterns, combinations of movements, complexity of movements, and loading.

A few things to note for this year’s series:

  • These workouts will replace some of the workouts or test on the Leaderboard.
  • It is important for you to keep accurate notes of your score and performance on SugarWOD so the coaches can help you create an action plan.
  • The accessory work during the class will help you get stronger or learn new skill so you can improve your performance in the Benchmark Series.
  • The series will run from November 2015 through October 2016
  • We will continue to follow the mainsite on a two week delay and will insert the benchmarks on mainsite rest days or, in some cases, will swap it out for a similar mainsite workout programmed for that week

We are pleased to introduce to you the workouts for 2018. We’ll be listing the rest of them over the next few days. We start tomorrow with Fran. Here are the first four:

“FRAN”

For Time: (CAP6)
21-15-9
Thursters
Pull-Ups

Rx: 95/65
Adv: 75/45, Toe Nail Assisted
Beg: 45/35, Ring Rows

“12.3”

AMRAP 18
15 Box Jumps
12 Push Presses
9 Toes to Bar

Rx: 24/20, 115/75
Adv: 20/18, 95/65, Toes to Target
Beg: 12/6, 75/45, V-Ups

“16.3”

AMRAP 7
10 Power Snatches 75/55
3 Bar Muscle Ups

Rx: 75/55
Scaled: 45/35, 5 Jumping Chest to Bars