Milestone ChallengesDo hard things. Get your name on the wall.
Five progressive milestones that give our athletes goals for athletic performance across a broad range of fitness domains.
Five milestones. Each one harder than the last.
The milestone challenges program at Coefficient CrossFit offers five progressive “milestones” to give our athletes goals for athletic performance across a broad range of fitness domains (wait…that sounds like…CrossFit!). Each milestone is named after an element: the first one is “Iron”, and the second one is “Silver”. You can view the task requirements below or on the large banners at the gym.
These milestone challenges are NOT easy, and they are NOT supposed to be! It may take a lot of time and effort to reach the fitness level to accomplish every task, but we are here to help you hit these goals, no matter what it takes.
As soon as the first CCF athlete achieves a milestone, we unveil the next one. So far we’ve gotten through Silver, and each new milestone challenge gets more difficult.
- 01All tasks in one yearAchieve every task for a milestone within a 365-day period.
- 02Coach verifiedA CCF coach witnesses and/or verifies each task and its standards, then records it in the tracking folder at the coaching desk.
- 03Unlimited attemptsAttempt any task as many times as you need.
- 04Get a planIf a movement seems out of reach, talk to a coach and we’ll build you a plan for your current fitness level.
Iron.
The first milestone. Complete every task below within 365 days. Iron finishers get their name on the banner wall at the gym and an exclusive Iron Milestone jacket.
“Girl” workouts
- Helen10:00
- Diane7:00
- Karen8:00
Strength
- Back squat1.5× / 1.35×
- Bench press1.2× / 1.08×
- Deadlift1.75× / 1.58×
Hero workouts
- Murph60:00
- Randy7:00
Cardio performance
- 400m run1:25 / 1:40
- 2K row7:40 / 8:30
Skill performance
- Unbroken double-unders100
- Legless rope climb1
Cardio completion
- 5K run
- or
- 10K row
Times are max finish times; strength standards are a multiple of your bodyweight. Where two values are shown, they are the men’s / women’s standard.
Names on the wall.
Every athlete who completes Iron gets a name banner on the wall at the gym.
- 01Sam Swofford03/23/24
- 02Matt Whitesides05/27/24
- 03Aaron Summers07/20/24
- 04Josh Ord10/05/24
- 05Darcy Bates12/27/25
- 06Mark Visnack04/04/26
- 07Pat Miller06/28/26
- 08Katie Baker07/28/26
Silver.
The second milestone, and a big step up. The first athlete to complete every Silver task within 365 days unlocks milestone 03 for everyone.
“Girl” workouts
- Grace3:00
- Jackie7:15 / 8:15
- Annie8:00
Strength
- Front squat1.65× / 1.49×
- Strict press0.9× / 0.81×
- Snatch1.0× / 0.9×
Hero workouts
- Tommy V14:00 / 15:15
- Jason18:30 / 21:30
Cardio performance
- 5K run21:00 / 24:30
- 10K row43:00 / 48:00
Skill performance
- Unbroken 15′ legless rope climbs3 / 2
- Unbroken strict HSPU15 / 10
Cardio completion
- Half marathon
- or
- Sprint triathlon
Where two values are shown, they are the men’s / women’s standard.
Train for it with a coach.
Coach-supervised sessions to attempt and practice milestone tasks with other members: try the workouts, sharpen skills and strategy, and build strength.
- Open to every member, any level
- About two sessions a month in StreamFit
- Scale or modify as you build
- Bring your own goals and lifts too
Just starting? Begin with the Periodic Table.
The Coefficient CrossFit Periodic Table of New Member Achievement gives new athletes some structure for “what comes next.” Each time you complete a task, talk to a coach during class and you’ll get a sticker to put on that element on the poster at the gym.
Complete all 28 to earn exclusive CCF swag. Not new? You can work through the list too.
Join the fitness community you’ve always wanted.
Get started.