Announcements TRU Challenge is THIS weekend, October 10th. All regular scheduled classes are cancelled. Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 4min 40 DB squats max cal on bike in remaining time rest 2:00 4min 30/24 cal on bike max DB squats in remaining time Metcon 2 (Checkmark) 16min EMOM 1. 12…

Announcements TRU Challenge is THIS weekend, October 10th. All regular scheduled classes are cancelled. Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10 Wall Scap Slides 20-30 seconds each side Standing Tricep Stretch 20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig 20-30 seconds each side Pec Stretch on Rig 15 second…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 2000m Row Every 2:00 10 pushups Start with push ups Metcon 2 (Checkmark) 8 rounds :45 bike :15 rest :15 max hang clean and jerks :45 rest

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 each way Lying Knees Bent Side to Side 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 Pigeon Stretch 20-30 seconds each side Lat Stretch on Rig 10yd Lunge and…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 4 rounds every 4:00 200m run or row/400m bike 10 OHD lunges/leg 10 burpees 10 ring rows Metcon 2 (Checkmark) 40-30-20-10 KB taters (swing + squat) 10/8 cal bike or 14/12 row between each round

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 – Performance Warm-up General Warm-up 1 Round 5 Iron Crosses each way 20-30…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 12-10-8-6-4-2 cal row v ups Burn DT (Checkmark) 21-15-9 deadlift hang clean shoulder press 400-600-800m row *with weighted barbell

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 – Performance Warm-up General Warm-up 1 Round 10 Wall Scap Slides 20-30 seconds…

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 Friday (Checkmark) 30 min EMOM 1)Bike (Goal 13/10) 2)…

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…