Announcements
ATTENTION FAM!!!
We are so pumped to announce that we will no longer have the papers for drinks and supplements starting Monday, September 9th!
Everything will be charged immediately via the iPad that has been set up in the retail area. With that said, you will need to go to your app settings under account you’ll see “PIN”. Create a 4digit PIN and you’ll be able to check out quick and easy! 🥳
Steps to creating a PIN:
- Go to you Wodify App
- Top Left corner > go to “Settings”
- Under “account” you’ll see “PIN” > CLICK PIN
- Create your 4-digit PIN > hit “SAVE” top right corner
- YOU’RE ALL SET!
Get with a coach in class if you have any issues or need any help!
Bellhouse Crossfit – CrossFit
Deadlift (In a 12:00 Window
5-7 Sets [Climbing]:
1 Deadlift)
“Thumb War” (Time)
4 Rounds:
12 Deadlifts @weight(225/155)
6 Dumbbell Front Squats @dumbbell(50/35)’s
Directly Into…
200 Meter Farmers Carry*
[Every Break During Carry]:
6 Dumbbell Front Squats
Time Cap: 12 Minutes
KG | (102/70)
AGE GROUP
13-15 & 55+ | Barbell: (185/135), Dumbbells: (35/20)’s
Warm Up
Grab Light DBs
Row or Bike (2 minutes)
Air Squats
Good Mornings (Bodyweight)
Plank Holds
Leg Swings (Front and Side)
Glute Bridges
Arm circles (Big, full range of motion)
Plank Shoulder Taps
Scapular Shrugs With Dumbbells (Light weight)
Dumbbell Deadlifts (Light weight)
Dumbbell Front Squats (Light weight)
Farmer’s Walk (Light weight, 100 meters)
Deadlift warm up
After Party
Lactate Threshold
8 Rounds:
2 Minute Bike Erg (RPE 5-6)
1 Minute Rest
Rounds 1-2: Damper 5
Rounds 3-4: Damper 6
Rounds 5-6: Damper 7
Rounds 7-8: Damper 8