“Integrity is not a noun. It’s a verb.”


🍂 “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

View Public Whiteboard


**10m Each of…**

Knee Hugs

Knuckle Draggers

Alternating Quad Stretch

Side to Side Lunge

Butt Kickers

High Knees

Side Shuffle out

Side Shuffle back


10 Scap Retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knee to Chest

5 Toes to Bar


0:15 Frog Hops

0:15 Slow Burpees

0:15 Workout Pace Burpees


**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Pausing Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Tempo Back Squats, 0:05 Down 0:05 hold


Back Squat (Build to a heavy set of 20)

*15 minutes

** apr. 55%


Tippy Toes (Time)

10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run

*22 minutes

Cool Down

1:00 Straddle Stretch