Ft. Ben Fit

Announcements

13 YEARS. MEMBER APPRECIATION MONTH STARTS TODAY.

Thirteen years ago this was an empty box and a few barbells. Now it’s you. So October is yours — the whole month.

This Week:

• Anniversary WOD tomorrow.
• The time capsule will open on Saturday, October 3rd.
  • Write something to yourself: a goal, a memory, a note to the you who walks in here next October. We seal it on the 31st.
• The tenure wall is up this weekend. Find the year you joined and sign it.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10/10 Leg Swings (front to back/side to side)

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

10yd High Knees

10yd Butt Kicks

10yd Bunny Hops

10yd Lunge and Rotate

—then—

2 Rounds

20 Shoulder Taps

10 Lunges

WOD Prep

Alt. EMOM 8

M1: 6-10 AbMat Sit-ups

M2: 6-10 Box Jumps

M3: 6-10 Inverted Rows

M4: 100m Run

Anniversary WOD (Time)

For Time

800m Run Buy-In

—-then—-

13 Rounds

8 AbMat Sit-Ups

8 Box Jumps @24/20″

8 Inverted Rows

—-Cash-Out—-

800m Run

SCORE: Time

PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent