It is not in the stars to hold our destiny but in ourselves.


Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!

CrossFit Belleville – WOD

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**1 set**

:30 jumping jacks

5 inchworm + push-ups

:30 seal jacks

10 Samson lunges / leg

**1 set**

10 tuck jumps

5 inchworm + push-ups

10 tuck jumps

10 Cossack squats

Open Prep

* We want to move at a pace we may not normally use for fear of burning out.

* Challenge yourself and work up a good sweat before lifting.

**Burpee variation // Focus**

1) Step down, step up // Smooth, slow, breathe x 3

2) Jump down, step up // Step up onto the heel, step to the bar and jump x 3

3) Jump down, jump up // Jump up to a flat foot, jump and pivot over the bar x 3

**8 sets**

:20 bar-facing burpees

– rest :10

Weightlifting Prep

**Power Clean Review

3 Reps w. Empty BB

1) Clean deadlift // Heels down, eyes straight ahead, lumbar curve intact

2) Muscle clean // Smooth below the knee, fast above

3) Tall power clean // Shrug with a straight arm, then drop and catch

4) Hang power clean // Hip extension

5) Power clean // Chest pulls up as the bar goes down

**3 sets**

5 touch-and-go power cleans (building)


Power Clean (Every 2 minutes)

9 sets for load:


Cool Down

**2 sets**

:30 banded shoulder stretch / side

:30 wrist extension stretch / side