Pay your respect


🎨 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

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3 sets:

:20 double-knee tucks in a plank

– Rest :10

:20 good mornings (35/45 lb)

– Rest :10

:20 alternating jumping lunges

– Rest :10

Specific Warm up

X3 Empty Barbell

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

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

3) Partial front squat // High elbows and a quarter squat. Hips go back and elbows come up.

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

4) Hang power clean // Hip extension, fast elbows, and pull under into partial squat.


Hang Power Clean (7 x 3)

*Every 2:30 minutes

*Increase the load across as many sets as possible.

*Aim to start around 65-70% of 1RM


3 sets:

800/1,000-m row

– Rest 3:00 between sets

– Try to hold the same pace across all 3 sets.


**3 sets**

20 weighted glute bridges

20 banded side steps/side


Cool Down

**2 sets**

:30 alternating scorpion stretch

:30 forearm stretch/side