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
Bench Press (5-7 Sets [Climbing]:
3 Bench Press
* 5 Second Negative
* Aim to Increase Weight From 8/12/24
)
“Over When It’s Over” (Time)
For Time:
60 Power Cleans (135/95)
120 Push-ups
180 Air Squats
* Partition However You’d Like
Time cap: 18 minutes
KG | (61/43)
AGE GROUP
13-15 & 55+| (115/85)
WARM UP
0:20 Each
High Knees
Butt Kicks
Leg Swings (Front and Side)
Arm Circles
Good Mornings
Spiderman Lunges
Scorpions
Downward Dog
Plank Holds
Scapular Shrugs
Push-Ups
Vertical Jumps
Air Squats
POWER CLEAN PROGRESSION
AFTER PARTY
Gun Show
[PART A]
8×8 Strict Dips
Rest 30 Seconds Between Sets
[PART B]
100 Banded Biceps Curls