Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

40-30-20-10 Seconds

Easy Bike / Row

Single Unders

Active Samson

Slow Reverse Lunges

*40 seconds through all movements, then 30 seconds and so on….

Couch Stretch: 1 Minute Each Side

Ankle Stretch on Post: 30 Seconds Each Side

Hamstring Stretch on Post: 1 Minute Each Side


Frozen Ropes (Time)

2 Rounds:

75 Walking Lunges

100 Double Unders

35/25 Calorie Assault Bike or Row or 600m Run

*16min cap


Midline (Time)


GHD sit ups or V-ups

*15 second L-sit hold in between sets

*11min cap