Benchmark Week starts on Monday, June 24 and we wanted to give everyone a heads up of some exciting new changes before going into the week and to help you better prepare.

Benchmark Week will test the 10 General Fitness Skills more extensively and not just focus primarily on strength. We will have power, agility, stamina, and speed tests, as well as strength and power movements that most members love.

In CrossFit, we are constantly varied and can test things in multiple ways, which is what we are doing with the new Benchmarks. We will be testing some new movements that you may not have done before, such as the dot drill, standing long jump and max watts on the rower. Some other things you may notice that have changed are the order of the exercises. We have switched some days around to make it interesting, but also smart and appropriate for recovery.

 

The new test roster will be as followed:

Monday

• Back squat
• Shoulder press
• WOD

 

Tuesday

• Power snatch
• Max watts on rower
• WOD

 

Wednesday

• Power clean
• Dot drill
• WOD

 

Friday

• Standing long jump
• Deadlift
• Tabata squat
• Tabata push-ups

 

Benchmarks will take place on Monday, Tuesday, Wednesday, and Friday in every class time. Make ups for any missed benchmarks are on Saturday. This week is critical in developing the gym’s programming, and as great as it has been recently, we feel these new tests and different arrangement will make it even better!

Please make every effort to be in the gym during Benchmark Week so we can see where you are and plan the programming for the upcoming training cycle.

Make sure to rest and hydrate before and during class. Remember, there’s also a WOD after the benchmarks each day, so you’ll want to pace yourself to perform all the way through the last event.