Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Workout Gala (3 Rounds...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope Climbs 2. Strength Prep 5 Bench Press x 5 sets @65% of Heavy Single (Week 1)...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 Zombie Rope Climbs 2. Strength Prep 5 Bench Press x 5 sets @65% of Heavy Single (Week...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar- build across sets) 2. Strength Prep 5 Back Squat x 5 sets @65% of Heavy...Read More

Announcements Important Announcement! Due to potential unsafe driving conditions, we will be canceling classes the morning of 1/16. We will plan to resume our normal afternoon schedule with the 4 pm, 5:15 pm and 6:30 pm classes. An “at home” body weight workout will be posted in Wodify so sign into Home Gym and get...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back Squats (empty bar- build across sets) 2. Strength Prep 5 Back Squat x 5 sets @65% of...Read More