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Ft. Ben Fit

  • 2nd Annual Generational Invitational

    2nd Annual Generational Invitational

    We are excited to announce the 2nd Annual Generational Invitational is scheduled for Saturday, September 28th, 2019. Grab a friend, young or old, and join us for a unique and fun-filled competition. The Generational Invitational is back this year with a new twist. We will again be hosting a combined age, team of 2 competition…

  • Ft. Ben BURN – Wed, Oct 28

    Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 4 rounds 200m run or row 20 DB push press 20 DB bent over row 200m run or row rest 1:00 Metcon 2 (Checkmark) 12min AMRAP 30/24 cal bike 20 jumping air squats Extra Credit (Checkmark) 3 rounds 10 Is, Ts, Ys 10 upright rows…

  • Performance – Wed, Oct 28

    Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Iron Crosses each way 10 Glute Bridges 20-30 seconds each side Calf Stretch on Rig 20-30 seconds each side Standing Groin Stretch 20-30 seconds each side Standing Quad Stretch 20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig 10yd Walking Straight Leg Marches…

  • Ft. Ben BURN – Tue, Oct 27

    Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 15min AMRAP 24 sit ups 12 box step ups 12 DB snatches Metcon 2 (Checkmark) 4 rounds 3:00 on 1:00 off 14 plate G2OH 20 OHD plate lunge max cal bike

  • Performance – Tue, Oct 27

    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 Glute Stretch 5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch 10/10 Leg Swings (front to back/side to side) 10yd Lunge and Reach Overhead…

  • Ft. Ben BURN – Mon, Oct 26

    Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Tabata :20 on/:10 off 1. burpees 2. goblet squats 3. bicycle kicks 4. hip thrusters Metcon 2 (Checkmark) 120/100 cal row OR 80/70 cal bike every 2 min, including 0:00, perform 6 DB shoulder press

  • Performance – Mon, Oct 26

    Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10 Wall Scaps 10/10/10 Arm Swings (forward/backward/side to side) 20-30 seconds each side Lat Stretch on Rig 20-30 seconds each side Pec Stretch on Rig 20-30 seconds each side Pigeon Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Kneeling Hip Flexor…

  • Barbell Club – Sat, Oct 24

    Ft. Ben Fit – Barbell Club Warm Up Warm-Up — Deadlifts + Front Squats 1 rounds: 8 bodyweight good mornings 8 alternating reverse lunges — 4/leg 10 glute bridges 6 squat-to-stands 15 band pull-aparts 20-second plank Then 1 round with an empty bar: 8 RDLs — controlled, brief pause at the bottom 5 front squats…

  • Performance – Sat, Oct 24

    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 Quad Stretch 20-30 seconds each side Pigeon Stretch 20-30 seconds each side Lat Stretch on Rig 20-30 seconds each side Pec Stretch on Rig 10yd High Knees 10yd Butt Kicks 5…

  • Ft. Ben BURN – Sat, Oct 24

    Ft. Ben Fit – Ft. Ben BURN Partner War (Checkmark) split as desired 800m row 80 box step ups 80 thrusters 80 burpees 600m row 60 box step ups 60 thrusters 60 burpees 400m row 40 box step ups 40 thrusters 40 burpees 200m row 20 box step ups 20 thrusters 20 burpees

  • Performance – Fri, Oct 23

    Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Thread the Needle each side 5 reps of 5 seconds Down Dog with Calf Stretch 20-30 seconds each side Arm Across Shoulder Stretch 20-30 seconds each side Standing Tricep Stretch 20-30 seconds each side Lat Stretch on Rig 15 second Hang From Rig 10yd…