CBAFit

BENCHMARK WOD TUESDAY

Karen is a well-known CF benchmark workout made up of 150 wall-ball shots completed for time. It’s a high-volume test of muscular endurance that pushes athletes to move efficiently, manage fatigue, and finish the reps as quickly as possible with smart pacing.

“KAREN”
For time:
150 wall-ball shots
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target

About the Karen Workout

Karen follows a task-priority format, meaning the total work is fixed and the goal is to complete it in the shortest time possible while maintaining proper technique and full range of motion.

Tracking your time is key with this workout. When you repeat Karen, the aim is to improve your finish time or match it while using a more challenging variation.

The workout can be adjusted or scaled to suit athletes of all fitness levels.

Progress starts with asking.

We don’t just train harder—we train smarter.
Because every question leads to progress.

“How can I move better?”
“How can I get stronger?”
“How can I recover faster?”

You don’t have to figure it out alone.
Our coaches are here to guide you—turning your curiosity into real results.

Stay curious.
Keep showing up.
Keep improving.

BENCHMARK WOD TUESDAY

Who is Nancy?
Nancy is not a real person. She is one of CF’s original “Girls” benchmark workouts used to test fitness and track progress over time.

“NANCY”
5 rounds for time
• 400-meter run
• 15 overhead squats
(65 lb women / 95 lb men)

How to approach Nancy:
• Pace the runs, fast but controlled
• Choose a weight you can sustain, ideally unbroken early
• Keep transitions quick
• Stay consistent across all rounds

Nancy rewards discipline and steady pacing from start to finish.

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