Friday 180330


Next week, we will begin the CrossFit Enhance Benchmark Series! 

WTH does that mean? I'll tell you.

One of the beautiful things about CrossFit is that our workouts are measurable, observable, and repeatable. This means that we get the opportunity to quantify our progress, rather than just measure it by looking in the mirror or gauging how we feel. If we do a workout in April, and then repeat it in August and do it faster or get more reps, we have a numerical value to show us that we have improved.

I have planned 13 Benchmarks that test a broad range of time domains, skills, loading, strength, energy systems, and varying levels of overall fitness (see image or Facebook for workout list). Spread throughout each month, we will complete 3-4 of these Benchmarks, and repeat them every 4 months, for a total of 3 times per year. This will give all of you the opportunity to consistently gain progress/regression over the course of the year, and help to keep yourself more accountable. If you do Helen in 7:52 one month and 8:45 three months later - you’re going to think big - about your sleep, stress, and lifestyle. On the flip side, when you see your 14.1 score improved by 50 reps, it will encourage you to continue doing the right things, and maybe push even harder to do better again next time!

These Benchmarks will be set up in SugarWOD for our gym members, to make your tracking and progress even more accessible. We are excited to get this started, and can't wait to see how everyone progresses!

-Coach Casey


I. General Warm-Up


15 PVC Pass Through


100m Shuttle Run (High knees/Butt kicks/Carioca—get loose)


II. Workout Of The Day

With a partner:

For Time:

30x 10yd. Shuttle (10 out, 10 back) (alternating each run)

60 HSPU/Ring Push-ups/HR Push-ups

60 Hang Power Snatches @ 75/55; 65/45; 55/35 or less

20x 10yd. Shuttle (10 out, 10 back) (alternating each run)

40 HSPU/Ring Push-ups/HR Push-ups

40 Hang Power Snatches

10x 10yd. Shuttle (10 out, 10 back) (alternating each run)

20 HSPU/Ring Push-ups/HR Push-ups

20 Hang Power Snatches



High volume lifting and gymnastics shoulder work sprinkled with some partner runs! Split work as desired. Notice the various scaling options for HSPU!


III. Supplemental Work


Deadlift- 5x5 @ moderate weight (65%)

Crossfit Enhance