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Welcome to Benchmark Strength and Conditioning

We are a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. We teach functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

 


 

Strength & Conditioning

  • S&C 10/21/17

    TEAM SATURDAY!  BRING A FRIEND!!!


  • S&C 10/20/17

    STRENGTH:

    DEADLIFT

    1 REP @ 93%

    THEN 

    3X5 -20% OF THE ABOVE WEIGHT


    CONDITIONING:

    12 MIN AMRAP

    10 KBS

    30 DOUBLE UNDERS

    10 BOX STEP UPS (MAX HEIGHT 20”)


  • S&C 10/19/17

    5:30 PM is Cancelled today.  Sorry for any inconvenience. :-(


    OPEN GYM W/COACH LIZ

    FOR NOW, WE WILL BE REPLACING OLYMPIC WEIGHTLIFTING WITH AN OPEN GYM TIME.  COACH LIZ WILL BE THERE WITH HER WATCHFUL EYE TO HELP.  THIS IS TIME TO MAKE UP A MISSED WORKOUT, PRACTICE YOUR SKILLS, AND GET BETTER!  OPEN GYM WILL ALSO BE ON SATURDAYS FROM 7:30 TILL 9AM.

    THIS IS KIMBERLY WALFORD. SHE WON THE 72K WEIGHT CLASS AT THE USAPL RAW NATIONALS LAST WEEK.  HER SPEED POWER AND INTENSITY ARE AMAZING! ESPECIALLY HER DEADLIFTS!



  • S&C 10/18/17

    STRENGTH:

    PRESS 

    1 REP AT 90% OF 1RM

    THEN

    3X5 @ -20% OF THE ABOVE WEIGHT


    CONDITIONING:

    5 ROUNDS NOT FOR TIME:

    8 RING ROW, FEET FORWARD (MAKE IT TOUGH)

    8 TOES TO BAR OR REVERSE CRUNCH

    8 DB FLOOR PRESS

    200M RUN


  • S&C 10/17/17

    STRONGMAN:

    5 ROUNDS FOR TIME

    CARRY SANDBAG ACROSS GYM AND BACK IN FRONT OF BODY

    LUNGE ACROSS GYM (ONE DIRECTION)

    8 BURPEES

    REST 90 SEC

    Team Moonbird getting it done at Festivus Games last weekend!  Thanks for the photo Kathryn!


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