Bell House Fitness – CrossFit Warm Up Line drills Knees to chest Walking quad stretch :20 plank hold Knuckle drags Walking figure 4 :20 squat hold Over the fence Toy soldiers :20 dead hang Fast high knees Fast butt kicks 10 knees push ups Side shuffles Side shuffles 10 air squats 100m run Pull Up...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

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP: :30 Row :30 Jog 5 Heel to Toe Rocks 5 Up-Downs to 6 inch Target 2. Workout Prep 1 set: 2 Burpee to 6in Target 100m Row 100m Run Workout Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX’d) 50...Read More