Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 200-m jog (slow) 10 alternating elbow insteps + reach 10 alternating scorpion stretches 10 alternating hip cross-overs 5 inchworms + push-up (1-2-3-4-5) 5 squat-to-stands 5 air squats with a :05 pause 5 tempo DB bent-over rows 1 set: 200-m run (hard) 5 DB...Read More

Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here...Read More