Forbidden desires


🎨 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 with a coach today!

CrossFit Belleville – WOD

View Public Whiteboard


**EMOM 4**

Min. 1 | :15 of each movement below

Min. 2 | 1:00 PVC pass-throughs

– Jumping jacks, mountain climbers, shoulder taps, jumping lunges

Specific Warm up

**Progression // Focus**

No bar

1) Lunge-to-split // Start in a steady lunge position with the feet slightly wider than usual. Stand to the quarter-lunge/split position to find individual receiving positions.

2) Jump-to-split // Dip, jump, and land in the split position. Hold the hands at the shoulders.

3) Split jerk // Full extension of the hips (jump high) and land with a heavy heel on the front leg and heavy toe on the back leg.

*5 minutes to get to starting weight


*8 minutes between Split Jerk and Bck Squat to build up to Back Squat desired weight

Split Jerk (5-5-3-3-3-1-1-1-1 / Every 2 minutes)

✔ Start at a moderate load — 50-60% — and build to a heavy single across 9 sets.

Back Squat (7 sets x 3 Reps – Every 2 minutes)

– Use at least 60% of your best back squat.

– Increase the load as desired.

Cool Down


1:00 dragon stretch/side

1:00 banded shoulder stretch/side