Announcements 🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat […]
Announcements 🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat
Tuesday Spartans: Session 3- Week 3 Read More »
Announcements 🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat
Forbidden desires Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp *3 sets** Bike 200 m 15 banded pull-aparts 10 banded pass-throughs 10 kip swings How To: Pull up Review *8 minutes Metcon Metcon (Time) – RX – 5 rounds for time: 20 pull-ups 800/1000m Bike – INTERMEDIATE – 5 rounds for time: 12 pull-ups 800/1000m Bike –
I wish to be alone Read More »
CrossFit Belleville – WOD View Public Whiteboard Metcon M.I.R. (No Measure) AMRAP 30 (with a Partner) Station 1: “Michalski” 0:00-10:00, Partner A: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders Partner B performs AbMat Sit-Ups* Station 2: “Irvine” 10:01-20:00 partner A: 30 Alt DB Snatches (50/35 lb) 14 Box Jumps (24/20 in) Partner B performs
CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rock Paper Scissors & Go Players high knees to the center and RPS the opponent. Winner takes a chip back to their team. Loser does 2 burpees before returning to their team. Team with the most chips at the end wins, other team does 5 burpees.
Saturday Spartans- Session 2: Week 2 Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp ** 1 set** :30 single-unders :30 air squats :30 shoulder taps :30 rest *1 set** :30 single-unders :30 prisoner squats :30 knee push-ups :30 rest ** 1 set** :30 double-unders :30 squat therapy :30 push-ups :30 rest ** 1 set** :30 double-unders :30 wall-ball front squats :30
It.s a Karen thing Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 **2 sets:** 5 elbow instep + reach/side 10 alternating scorpions 10 barbell RDLs 5 hand-release knee push-ups 5 hand-release push-ups Specific Warm up **Deadlift Review and Buildup | 12:00**
CrossFit Belleville – WOD View Public Whiteboard WarmUp **3 sets** 1:00 bike 10 Kang squats * 8 minutes to warm up to Starting Back Squat weight Strength Back Squat (5-5-3-3-3-1-1-1-1) *Lift every 2:30 minutes ** If you know your 1-rep-max back squat, use the following percentages. 1) 70-80% for sets of five 2) 80-90% for
CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges **1 set** :30 row (moderate pace) 10 GHD sit-ups to parallel 10 knees-to-armpits 20 alternating single-leg squats to a box **1 set** :30 row (workout pace) 10