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CrossFit has attempted to broaden its appeal over the last five years and nowhere is that more apparent than in the growing levels of competition among mature and teen athletes.

As humans, we’ve crafted our environment to make life easy. While that’s helped us get where we are today, it comes at a potential price.

It's Benchmark Day. Test yourself and see where you stand.

Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements.

Scale to ability for uninterrupted sets, and transition quickly and aggressively.

Kettlebell swing reminder: power and position govern weight.

Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.

If suitable weight kettlebells are not available, get creative and make it work with what you have.

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed.

Position and range of motion always govern weight, and a break in either ends a max rep set.

There's no reason you have to come back from your summer trip out of shape or feeling like you've lost your hard won gains of the year.

Today is a benchmark day. And we have a unique approach here that should really energize you.

You have a lot of mace swinging to do today. It's time to get aggressive with your workout.

Let's get some bodyweight workouts in today. Something for everyone from beginner to advanced.

It's bench day. And as much you push, you get to pull as well.