By: 321go Leave a Comment

What do you want to accomplish with crossfit? Handstand pushups? Muscle up? Pull ups? Oly lifts? Get stronger? What ever your goals may be, make sure you're not taking on too much in the gym so you can focus on one or two things. I know as crossfitters we tend to get overwhelmed and want to do everything and be good at everything NOW.  Just keep in mind it takes time and consistancy is key, whether it be diet, strength or specialized movements.  Now go crush your goals!!

Benchmark Monday



Pull ups

21 – 15 – 9

Unmodified: Men 95lbs. Women 65lbs

*Fran is a benchmark workout that is supposed to be intense.  If you need a band for pull ups in regular workouts and can't kip with a band…do jumping pull ups today.  Remember Strict Pull ups in a band is NOT intense.


Shoulder & Hip Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

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