Congratulations Jay B. and Laura on the birth (4 months ago) of this amazing little beauty, Summer!  Hope we can meet her soon!

Welcome to Benchmark week! For the last two months we’ve gone back to good ole fashioned CrossFit using what I consider the best general fitness programming in the world by Ben Bergeron. It incorporated all elements of fitness and certainly allowed for more variance in metabolic conditioning. Since we came off a heavy strength cycle before our last benchmark week, it is likely some of our strength numbers have maintained or even backtracked a bit. But, when we test our all around conditioning you will be quite pleased. Throughout this week we will measure strength, olympic lifting technique, short range motor, mid range motor, and long range motor. You will have a good idea of where you are strong as an athlete and where you may have some gaps. We will then launch in to our goal based programming the following week. More to come on that this week 🙂 Until then, show up, have fun, and record everything!

CF Total is a measure of max load strength. While we are pushing load, each and every lift should be done with perfect form. Remember why we are here and keep the form in line!

CF Total
1RM Back Squat
1RM Strict Press
1RM Deadlift


Travel WOD
10-9-8-7-6-5-4-3-2-1Push Ups