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Pick Your Benchmark Friday!


Pick Your Benchmark Friday!

Pick Your Benchmark Friday

Thanks everyone for coming out to the Thanksgiving Day workout!

Thanks everyone for coming out to the Thanksgiving Day workout!

Pick Your Benchmark Friday!

Come on in for pick your benchmark Friday.  Choose from any of the Girl or Hero workouts.  We’ll take each class through a general warm-up, help you decide what workout you want to tackle, get you squared away with any scaling or strategy, and 3-2-1-Go!

Here is a list of the benchmark GIRLS

Here is a list of the HERO workouts.

The Girls

You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress.

Why girls names?

“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.

This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Since 2003 many benchmark girls workouts have been added to the list. The “New Girls”, such as Annie, Nicole, and Eva, were named after some of CrossFit’s top female trainers.

The Heroes

There are two types of named workouts in CrossFit – benchmark Girls and Hero workouts.

Hero workouts are created in honor of men or women who have died in the line of action or while serving their country or local community.

Learn more about them here.   
Fallen but Never Forgotten


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