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
“One On One Time” (Time)
For Total Time:
12/10 Cal Echo Bike
200 Meter Run
250/225 Meter Row
Rest 3:00
25/20 Cal Echo Bike
400 Meter Run
500/450 Meter Row
Rest 6:00
50/40 Cal Echo Bike
800 Meter Run
1,000/900 Meter Row
Time Cap: 40 Minutes
AGE GROUP
13-15 & 55+ | Same as class
Mod. 1 Same as class
Mod. 2
7/5 , 14/11, 28/22 Cal Bike
100, 200, 400 meter run
150/125m, 300/250, 600/500 Row
WARM UP
25’ each
Quad pulls
Knuckle draggers
Standing figure 4
Lunge with reach
Knee pulls with calf raise
Side lunges
Inch worms
TABATA WARM UP
AFTER PARTY
Killer Core
3 Giant Sets For Quality
10 Pallof Press (Each Side)
10 Elevated Prone Knee to Elbows (Each Side)
50′ Suitcase Farmers Carry (Each Side)
Rest 1 Minute Between Giant Sets