At Christmas tea is compulsory, relatives are optional.


Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*

CrossFit Belleville – WOD

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**1 set**

:30 jumping jacks

3 inchworms

15 knee push-ups

**1 set**

:30 single-unders

3 inchworms with 2 hip taps

10 hand-release push-ups

**1 set**

:30 fast single-unders

3 inchworms with 2 hip taps

5 dive bombers



Min. 1 | :15-:30 hollow hold

Min. 2 | :30 handstand walk / pike handstand shoulder taps / handstand shoulder taps on a wall


The Ghost (AMRAP – Reps)

6 rounds:

1min Rowing

1min Burpees

1min Double Unders

1min Rest

Cool Down


1:00 foam-rolling upper and lower back

1:00 lacrosse ball roll each foot