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
Front Squat (5-7 Sets [Climbing]:
3 Front Squats
* 5 Second Negative
* Aim to Increase Weight From 8/16/24)
“Toasted Buns” (Time)
5 Rounds:
10 Dumbbell Front Squats
15 Burpees
Directly Into….
150′ Dumbbell Walking Lunge
Dumbbells:(50/35)’s
Time Cap: 18 Minutes
AGE GROUP
13-15 & 55+ | (35/20)’s
Warm Up
0:20 Each
Grab a set of light DBs
Alternating worlds greatest
Pigeon (right)
Pigeon (left)
Bootstraps
Goodmornings
Tempo air squats
Alternating lunges
Quick ups
Single DB front squats
Step back step up burpees
Double DB front squats
Step back jump up burpees
Double DB lunges
Jump back jump up burpees
Front squat progression
After Party
Posterior Pump
On the Minute x 8:
Minute 1: 20 Banded Russian Kettlebell Swings
Minute 2: 20 Kettlebell Goblet Step Back Lunges