Friday July 14th, 2017: Mental Wellness

July 13, 2017

WARM UP Pass throughs Clean rack stretch Good mornings Scap pull ups Beat swings Spidermans Scorpions Couch stretch Pigeon stretch Calf stretch STRENGTH- OHS 5×3 @80-85% WOD- “Artillery” 10min amrap 1/1, 2/2, 3/3, etc Front Squat 135/95 Kb Swings 2/1.5 L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 ADV 185/135 Blog: The mental wellness discipline, […]

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Thursday July 13th, 2017: 7 Benefits of the Overhead Press

July 12, 2017

WARM UP  Pass throughs Rev. pass throughs Shoulder mobility 2x Hip mobility Couch stretch Downward dog  :30s Upward dog :30s Inchworms x10 Side to side squats x10 Figure 4 glute stretch Calf Stretch WOD “Interval X” 4 rounds of: (rounds are capped at 8 mins (32min total without rest)) 500m row 10 deadlifts 225/155 20 […]

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Wednesday July 12th, 2017: A Newbie’s Guide to CrossFit

July 11, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility KB Swings – 20 Ring Dips – 15 Shoulder Therapy Good Mornings Snatch with 45lbs – 10 STRENGTH- Push Press 5×3 @80-85% WOD- “Nasty Girls” 3 RFT: 15min cap 50 air squats 7 muscle ups (sub 15 c2b pullups) 10 hang power cleans 135/95 L1: […]

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Tuesday July 11th, 2017: Staying tight in the major lifts

July 10, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Ring Rows Dynamic 90’s 400m Run 25 situps STRENGTH- Bench Press 4×4 @80-90% WOD- “Bad Vibes” For time: 30min cap 800m run 25 Power Snatch 135/95 5 Rope Climbs 800m run 25 Clean and Jerks 135/95 5 Rope Climbs L1: 65/35 […]

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Monday July 10th, 2017: Two-A-Day Strength Training

July 9, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Ring Rows 500m Row STRENGTH- Squat Cleans 3@70%, 3@75%, 3@80%, 3@85% WOD- “Aim and Fire” For time: 15min cap 90 cal row 90 pistols 180 double unders Blog: How to Make Two-A-Day Strength Training Work for You By Christo Bland – […]

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Saturday July 8th, 2017: Hero WOD

July 7, 2017

“Daniel” For time: 50 pullups 400m run 21 thrusters 95/65 800m run 21 thrusters 95/65 400m run 50 pullups   Bell City Cross Fit Announcement[1]

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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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