Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets 100m Run (build in pace) 6/5 Calorie Row (build in pace) 1 Zombie Rope (build in progression) Workout (Time) “The Great British Bake Off” Freedom (RX’d) 1000m Run 100/80 Calorie Row 40 Strict Pull Ups *Partition...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat Snatch 2. Strength Prep...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee Raises Target Time...Read More

Bell House Fitness – CrossFit Alzheimer’s Walk – NO IN PERSON CLASSRead More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups 2. Strength Turkey Get Up Carries 3. Workout Prep 2 sets: 10 Double Unders (each/same time) 5 GHD’s (each) (or stick sit-ups) 4 Dumbbell Box Step Ups (each/ build...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in weight) 2. Workout Prep 3 sets: 50m Run 2 Squat Snatch (build in weight) Workout (2 Rounds for time) “That’s...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie Climbs 2. Workout Prep 2 sets: 3 Toes to Bar 3 Burpee to Bar 3 Strict Handstand Push...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength Every 2:00 (10:00) 5 Back Squats Start at 60% of 1RM and build to a moderately-heavy set (75-80%). 3. Workout Prep...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power Cleans (empty bar – build across) 2. Workout Prep 3 sets 5 Air Squats 1 Muscle Up...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each...Read More