Announcements

Schedule update! We are canceling all morning classes tomorrow Jan. 21st due to the blizzard coming in. Stay warm and have a fun time with family (unless your employer forces you to come in)! We will let you guys know by noon tomorrow if we will be having our afternoon classes.

Bellhouse Crossfit – CrossFit

Morning classes canceled

Schedule update! We are canceling all morning classes tomorrow Jan. 21st due to the blizzard coming in. Stay warm and have a fun time with family (unless your employer forces you to come in)! We will let you guys know by noon tomorrow if we will be having our afternoon classes.

Shoulder Press (3 Sets:
10 Strict Press
* Build In Weight To Technical Failure)

“The Good Life” (Time)

3 Rounds For Time:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ Same as class

REPEAT FROM 1/22/24

Score: For time
Mod 1)

Same as RX

Mod 2)

400m Row

12 Up Downs

21 Box Jumps (20/16)

Warm Up

General Flow

2:00 Row (easy)

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Back Rack Strict

Press

Accessory Work

Bulletproof Shoulders

[PART A]

For Quality:

100 Dumbbell Reverse Flyes (Light Weight)

[PART B]

Accumulate 3 Minutes:

Seated Plate Overhead Hold (45/35)