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 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Row (at workout pace) 4 Jumping Split Lunges 1 Rope Climb Strength/Accessory Bench Press 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout McIntosh (Time) Freedom (RX’d) 2 rounds 40/32 Calorie Row 30 Jumping Split Lunges 5 Rope Climbs (Or 20 Strict Pull Ups) Independence 2 rounds 32/24 Calorie Row 24 Jumping Split Lunges 4 Rope Climbs (Or 16 Strict Pull Ups) Liberty 2 rounds...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 moving! Bell House Fitness – CrossFit AT HOME OPTION!!! (Time) 10 Rounds For Time: 10 Push Ups 10 Air Squats 10 V Ups Modifications: 10 Knee Push Ups 10 Alt Lunges 10 Alt V Ups or Sit Ups 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 Single (Week 1) * Complete a set...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 Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 3 Toes to Bar 10ft Handstand Walk 3 Hang Power Cleans (build in weight) Back Squat 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Honeycrisp (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10 Toes to Bar 25ft Handstand Walk (Or 3 Wall Walks) 10 Hang Power Cleans (95/65) (KG conv: HPC 43/29) Independence 15:00 AMRAP 8 Toes to Bar 15ft Handstand Walk (Or...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 Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 3 Toes to Bar 10ft Handstand Walk 3 Hang Power Cleans (build in weight) Strength/Accessory Back Squat 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Honeycrisp (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10 Toes to Bar 25ft Handstand Walk (Or 3 Wall Walks) 10 Hang Power Cleans (95/65) (KG conv: HPC 43/29) Independence 15:00 AMRAP 8 Toes to Bar 15ft...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into- 6:00 AMRAP 30-second Air Bike (build up in pace) 5 Deadlifts (empty bar- build across sets) 5 Updowns to Seal Pose 4 Box Step Ups 2. Strength Prep 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 2 Burpee Box Get Overs Deadlift 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Granny Smith (2 Rounds for reps) Freedom (RX’d) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (30/24) -rest 2:00 between sets- Independence 2 sets: 2 Rounds 1:00 Max Calorie...Read more