Bench Community Fitness

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Bench Community Fitness

Come in as you are – no matter what your current fitness level or experience is, you will move and mo

11/30/2025

What. A. Day.
Thank you to every athlete who showed up ready to throw down — you brought the energy, the grit, and the holiday chaos we love.

A massive shoutout to our podium finishers 👏
You earned those spots with hard work, teamwork, and big lifts. Enjoy the bragging rights… you deserve them.

To our volunteers and judges: this event literally doesn’t run without you. Your time, effort, attention to detail, and willingness to show up early and stay late means the world to us. Thank you for keeping the floor flowing, the standards high, and the vibes strong. ❤️

To everyone who cheered, supported, and helped make today happen — you’re the heartbeat of this community.

And yes… Jingle & Mingle returns next year for YEAR 5. Bigger, better, louder, and just as festive. Stay tuned — we’ve already got ideas cooking. 🎅🔥

Until then, keep lifting, keep laughing , and keep showing up for each other.

11/20/2025

YOUTH STRENGTH & CONDITIONING — NEW SESSION 🚀
Starts November 27 • Thursdays at 6:00 PM

Ages 9+ | 1-hour classes

This class is built with your young athlete in mind.
Our Youth Strength & Conditioning program combines foundational strength training with safe, structured metabolic conditioning to help kids build strong bodies, confident movement patterns, and better overall fitness.
What your child will learn:
🔹 Proper technique with free weights (dumbbells, kettlebells, medicine balls)
🔹 How to squat, hinge, press & pull safely
🔹 Injury-prevention strength work for growing bodies
🔹 Age-appropriate conditioning that boosts stamina & work ethic
🔹 Body awareness, coordination & balance
🔹 How to train in a safe, supportive, coached environment

Why this matters:
During early teens, strength training plays a big role in:
✔️ Preventing injuries in sport
✔️ Improving confidence & resilience
✔️ Supporting healthy growth & posture
✔️ Building habits for lifelong fitness
✔️ Teaching proper technique before bad habits form
✔️ Helping athletes move better, faster, and more powerfully

This class is perfect for:
• Kids playing sports who want extra strength & conditioning
• Teens who want to feel stronger and more capable
• Anyone who needs safe guidance with free-weight training
• Kids who benefit from structure, routine, and positive coaching

Class starts November 27th at 6 PM — spots are limited.
Send us a message to register your child.

11/12/2025

The final test has arrived — The Naughty List! 😈
Synchro teamwork, nonstop transitions, and a row to the finish.

Can your team stay on the Nice List when the clock hits 12:00? 🎄💥

11/10/2025

🎃 October Attendance Champs! 🎃 #

The fall hustle is real—but this crew didn’t miss a beat! 💪 Huge shoutout to our Top Attendees for October who showed up, stayed consistent, and kept pushing even as schedules got hectic and the days got darker. 🍂

October can be a tricky month to stay on track—but these athletes proved that when you make training a priority, progress never slows down. 🚀

👏 Big props to those who:
✅ Showed up when motivation dipped.
✅ Chose consistency over comfort.
✅ Proved that small efforts, done daily, lead to big results.

You’re the definition of no excuses—and you’re setting the tone for a strong finish to the year. Let’s roll into November with that same energy! 🔥

Tag a friend that you think can make the list!!

Let’s keep that momentum rolling into the home stretch! 💥

11/05/2025

FOR TIME 4 Rounds AMRAP 2:00 ON / 0:30 OFF
Each round starts with: 12 Synchro Burpees Over Barbell Then, in the remaining time, partners complete as many Power Snatches as possible, one partner working at a time.

One partner works at a time on the snatches, chipping away while the barbell weight climbs for each partner after every 15 reps. 🔥
Strategy, timing, and smooth transitions are key — every rep counts!

DIVISION WEIGHTS (in pounds):
Female
Novice: 35 / 45 / 55/ 65 Intermediate: 75 / 85 / 95 / 105  Masters: 55 / 65 / 75 / 85

DIVISION WEIGHTS (in pounds):
Male
Novice: 55 / 75 / 85 / 95 Intermediate: 95 / 115 / 125 / 135  Masters : 75 / 85 / 95 / 105

11/02/2025

🎅 “Stocking Stuffer Showdown”

AMRAP 6:00
4 Sandbag Log Burpee Ground to Overhead
8 Handstand Push-Ups
(Partners complete one full round before switching)

REST 1:00

AMRAP 6:00
6 Sandbag Log Back Rack Reverse Lunges
8 Toes to Bar

SCORING:
Total reps across both AMRAPs

Divisions:
💪 Novice + Masters Novice— Hand Release Push-Ups + Knees to Chest
🔥 Masters Intermediate — Toes Above Hips (option for 2:1 Hand Release Push-Ups)
Get ready to bring the heat and the holiday cheer — this one’s going to burn brighter than Christmas lights! 🔥🎅

09/29/2025

🎄Double Workout Reveal 🎅

🎁Part A – Sleigh Bells Ladder The clock is set for 90 seconds. Athletes will battle through a thruster ladder:
* 3 reps at Bar 1
* 2 reps at Bar 2
* Then singles on Bars 3–6

The weight climbs each bar… can you ring all the bells before time runs out?

👉 Score = the time you finish your last thruster (or how far you make it up the ladder).

🎁Part B – Deck The Bars The holiday hustle doesn’t stop!  You’ll have 30 seconds to move as much weight as possible.
* Pick one barbell weight from Part A
* Hit as many thrusters as you can.
* Score = weight × reps = total pounds moved.

Do you go heavy and smash a few reps, or lighter and rack up volume? The choice is yours.

Two parts. Two scores. 

Jingle & Mingle 2025… Let’s see who can lift the holiday spirit the highest!

All workout details can be found on competition corner

09/12/2025

It’s that time of year again, and we couldn’t be more excited to announce our annual Jingle and Mingle Fitness Competition!

Whether you’re returning to defend your title or ready to step up to the challenge for the first time, this year’s competition is bigger, better, and packed with more excitement than ever before!

Here’s what’s in store:
📆 Event Date: November 30th, 2024

👯‍♂️ Categories: All pairs, including mixed and same-sex

☑️ Sign-up Date: September 20th, 2025 (Mark your calendars – you don’t want to miss it!)

Workout 1 Release: Get ready! The first workout will go live the moment sign-ups open on September 14th! This one is going to be different than any other year!!!

We’ve got thrilling workouts, electrifying competition, and yes… podium prizes that will leave you motivated (details to be announced soon)!

Whether you’re teaming up with your workout buddy, your partner, or a new friend, Jingle and Mingle is the perfect way to cap off the year with some holiday spirit and intense fitness fun!

Don’t wait – start rallying your team, strategizing, and preparing for an unforgettable competition.
Sign up goes live on September 20th!

Are you ready to Jingle and Mingle?

09/11/2025

☀️ August Attendance Champs! ☀️
Summer heat, vacations, busy schedules—nothing stopped this crew!

💪 Huge shoutout to our Top Attendees for August who kept showing up, putting in the work, and proving that discipline beats excuses every time.

August can be one of the toughest months to stay consistent, but these members showed us what commitment looks like. They made fitness a priority and kept building momentum all month long. 🚀

👏 Respect to those who:
- Stayed on track despite summer distractions.
- Showed up even when it was easier to skip.
- Proved that consistency isn’t seasonal—it’s a lifestyle.

Your effort this month set the tone for a strong finish to the year. Let’s carry this energy straight into September!

Who’s ready to crush fall goals?

07/24/2025

🍦 WIN a Ninja Creami + Help Support a Young Athlete! 🏋️‍♂️

We’re running a raffle to fund a spot in our August Youth Strength & Conditioning Program—giving one local kid the chance to train, grow, and build confidence in an awesome community.

🎟️ Raffle Tickets:
5 for $5
12 for $10
20 for $15

All proceeds go toward sponsoring a youth who would benefit from the program but might not otherwise have the opportunity to join.

💬 Know a deserving youth?
We’re taking nominations—if you know a kid who would thrive in this environment, send us a message! Whether it’s a teammate, student, or neighbor, we want to hear their story.

Let’s build strength, confidence, and community—together. 💪

Raffle Closes August 2nd -

07/20/2025

💪 PROTEIN-PACKED DESSERTS ARE HERE! 🍰⚡️

Crush your sweet tooth AND hit your goals. We’re making fresh, gym-friendly protein desserts packed with real ingredients and no nonsense.

✨ Protein Balls — $3.50 each

Birthday Cake 🎂 — 30g protein / 55g carbs
Chocolate Chip Peanut Butter 🍫🥜 — 12g protein / 26g carbs

✨ Protein Cheesecake Slice — $6

18g protein / 24g carbs
Made with Greek yogurt,casein protein, low-fat cream cheese, oats & banana 🍌
💥 Grab packs of 2️⃣ / 4️⃣ / 6️⃣
💥 Preorders open now — message us to reserve yours!
💥 More desserts coming soon!

Because treats should fuel you — not derail you.

Address

4625 Bartlett Road South Unit 9/10
Beamsville, ON
L0R1B1

Website

http://www.benchcommunityfitness.com/

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