Bell House Fitness – Lifting Weightlifting MAIN LIFT Back Squat For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 10 snatches (125/175 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees Mod. 1 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 5: :30 DB-facing burpees – Start slow and pick up the pace each minute. 2 sets: 5 DB push presses/arm 5 DB windmills/arm :20 Samson stretch/leg 5 DB Jefferson curls – Add deficit to the Jefferson curls if needed. 2 sets: 4 DB power...Read More