Announcements WE NEED YOUR HELP! Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you. If you’d like to help, please put your name and times you can help HERE. Ft. Ben Fit – Ft. Ben BURN Candy Burn (Checkmark) 5 rounds 20 jumping pull ups…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Scorpions each way 5 Iron Crosses each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Lying Glute Stretch 20-30 seconds Seated Groin Stretch 5 reps of 5 seconds Up Dog 10yd Lunge and…

Announcements WE NEED YOUR HELP! Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you. If you’d like to help, please put your name and times you can help HERE. Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 15min EMOM 1. 12/10…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10/10/10 Arm Circles (forward/backward/side to side) 20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig 20-30 seconds each side Pec Stretch on Rig 20-30 seconds each side Lat Stretch on Rig 20-30 seconds each side Standing Tricep Stretch 20-30 seconds Child’s Pose 10yd Inchworms…

Announcements WE NEED YOUR HELP! Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you. If you’d like to help, please put your name and times you can help HERE. Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 6 rounds 2:00 on…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Thread the Needle each way 5 each way Seated Hip Openers 5 reps of 5 seconds Down Dog with Calf Stretch 15 second Hang From Rig 10/10 Leg Swings (Side to Side/Front to Back) 10yd Walking Pigeon Stretch (ankle on opposite knee) 10yd Alternating…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 each way Iron Crosses 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Pigeon Stretch 5 reps of 5 seconds each Up Dog to Child’s Pose 20-30 seconds Seated Groin Stretch 10yd Walking Hip Openers 10yd Inverted Toe Touches 10yd Lunge and…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 6min AMRAP 100m run 20 walking lunges rest 2:00 6min AMRAP 100m run 20 air squats rest 2:00 6min AMRAP 100m run 20/leg donkey kicks Metcon 2 (Checkmark) 10-8-6-4-2 bike cals burpees

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 3 rounds 10 heavy DB squat cleans 20 DB floor press 30 DB thruster 40 v-ups 50 single unders Metcon 2 (Checkmark) 1000m row then 50 barbell deadlifts 50 box step ups

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Scorpions each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Lying Glute Stretch 20-30 seconds each side PVC Front Rack Stretch 20-30 seconds each side PVC Lat Stretch 10 PVC Good Mornings 10yd…