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
Shoulder Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause
* Aim to Increase Weight From 7/29/24)
“Dime A Dozen” (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans
6 Thrusters
30 Double Unders
Barbell: (115/85) KG | (52/38)
AGE GROUP
13-15 & 55+: (95/65)
Mod. 1: Same as Age group
Mod. 2:
(75/55)
45 singles
Warm Up
General Flow + Jump rope prep
0:20 Downward dog
0:20 Spiderman
0:20 Scorpion
0:20 Arm circles
0:20 Up and downs
0:20 Bunny hops
0:20 High jump singles
0:20 Low jump singles
0:20 Single – single – double
0:20 Double unders
Barbell Warm Up :15 – :20 each
After Party
Bulletproof Shoulders
[PART A]
3x 10 Seated Dumbbell Arnold Press
Rest 1 Minutes Between Sets
[PART B]
100 Banded Pull Aparts