“Discipline is choosing between what you want now, and what you want most.”


🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂

CrossFit Belleville – WOD

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0:30 Easy Row

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Easy Row

0:30 Calf Stretch on Post (left side)

0:30 Calf Stretch on Post (right side)

0:30 Pigeon Pose on Box (left side)

0:30 Pigeon Pose on Box (right side)


0:30 Low Box, Step-Ups

5 Higher Box Jumps

5 Workout Height Box Jumps


**with an empty barbell**

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

3 High Hang Power Cleans (from the pockets)

[Fast Elbows through, pull the barbell to the shoulder]

3 Hang Power Cleans (above the knee)

[Hips Extend then arms pull]

3 Power Cleans, Pausing in the catch position

[Close bar path, Hips back in catch]

**Take 5:00 to find workout weights, hit the heaviest then get starting weight on the bar**


Powerless (AMRAP – Reps)

5 Rounds x AMRAP 3:

21/15 Calorie Row

9 Box Jumps (30″/24″)

Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (95/65)

Round 2: (135/95)

Round 3: (155/105)

Round 4: (185/135)

Round 5: (225/155)

*Score = Total Power Cleans

After Party

3 Sets:

3 Strict Deficit Handstand Push-ups

Rest 2 Minutes Between Sets

Cool Down

1:00 Couch Stretch (each side)