Friday July 7th, 2017: You Are Enough

July 6, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility 400m run 15 burpees 30 squats 200m row STRENGTH: OHS 5X5 @75-80% WOD: “Uneven” 5 RFT: 18min cap 20 kb swings 2/1.5 20 pistols Blog: You Are Enough JUNE 23, 2017 BY SARAH LOOGMAN | STAFF Photo Credit: trektechblog.com We […]

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Thursday July 6th, 2017: What Are Supersets: Benefits and How to Use Them

July 5, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Barbell prep 10 deads 10 front squats 10 push press 10 back squat CONDITIONING: 2x800m run w/4min rest between sets   WOD: “Strong Bro” For Reps: 4min amrap 27 cal row 21 power cleans 135/95 15 box jump overs 24/20 […]

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Wednesday July 5th, 2017: Become a Competitive CrossFitter, What it means to you

July 4, 2017

Bell City Cross Fit Announcement[1] WARMUP: Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility 500m row 400m run 30 pullups 15 air squats STRENGTH: Push Press 5×5 @75-80% WOD: “Travel Ban” 12min amrap 3 deadlifts 225/155 6 bar facing burpees 9 hspu L1: 96/65 L2: 135/95 L3: 185/135 ADV: […]

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Tuesday July 4th, 2017- Happy 4th of July

July 3, 2017

Happy 4th of July!  We will only be holding Open gym today from 9-11am. Bell City Cross Fit Announcement[1]  

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Monday July 3rd, 2017: Why Do Some Lifters Pass Out from Heavy Deadlifts?

July 2, 2017

WARMUP: Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility 250m row 400m run 30 double unders 15 situps STRENGTH: Squat Cleans 3@60%, 3@65%, 3@70%, 3@75%, 3@80% WOD: “Snapped” 14min amrap 7 t2b 14 ohs 95/65 49 double unders L1: 65/35 L2: 75/45 ADV: 135/95 Blog: Why Do Some Lifters […]

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Saturday July 1st, 2017: Solo Mission

June 30, 2017

“Solo Mission” “Independence Day” 7 rounds of : 4 squat clean thrusters 155/105 17 bar facing burpees then: 76 wall balls 20/14 Announcements:  -Limited hours for 4th of July (open gym only) -Bell City Summer Throwdown information is coming soon! –Bell City Cross Fit Announcement[1]

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Friday June 30th, 2017: 9 steps to your first strict pullup

June 29, 2017

WARMUP Samson stretch Pass through’s Figure 8’s Hip mobility Squat therapy Shoulder therapy Shoulder mobility Banded Shoulder Prep Good Mornings- 2×10 Supermans- 2×10 Russian Swings- 3×10 Strict pullups- 5×5 STRENGTH Deadlift – Find 1 RM WOD “Summertime Sadness” 12min AMRAP 12 hang power clean 95/65 9 sdhp 6 hang power snatch L1: 65/35 L2: 75/45 […]

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Thursday June 29th, 2017: 5 Best Foam Roller Exercises for Calves

June 28, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 10 Air Squats 20 situps 30 pullups WOD: “No Vacancy” For time: 40 min cap 100 cal row then: 50/40/30/20/10 wall balls 20/14 Situps ***400m run between each completed round (5 total) Blog: 5 Best Foam Roller […]

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Wednesday June 28th, 2017: 5 FAVORITE PROTEIN SUPPLEMENTS

June 27, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Frankensteins Lunge Complex High Knees Butt Kicks Karaoke Side Shuffle Sprint/Back Pedal STRENGTH Strict Press- Find 1 RM WOD “Double Dip that Chip” 6min AMRAP 8 stoh 135/95 8 box jumps 30/24 24 double unders rest 3 […]

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Tuesday June 27th, 2017: 5 Full-Body Circuits To Carve Out Six-Pack Abs

June 26, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings- 10 KB swings- 30 Russian Swings- 20 box jumps- 10 Situps- 25 CONDITIONING 20min cap 1mile run 2k row WOD “Tanto” 5 rounds of: 3min AMRAP: 3 power cleans 155/105 5 hspu 7 kb swings […]

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