Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!
Seminar Series are back! Our Double Unders Seminar is this Saturday at 11:30am. Come on out!

CrossFit Belleville – WOD

Warm up/Mobility

Barbell:

5 BB Rows

4 Muscle Clean

3 Front Squat

2 Thruster

Rest 10s

2 Squat Clean Thruster

Rest 10s

2 Squat Clean Thruster

*Add weight

2 Squat Clean Thruster

*Add weight

Weightlifting

Squat Clean Thruster (Built to a heavy single of the day)

Metcon Prep

Pull-up Warm-up/Skill Work: Spend 5 Minutes warming up or working on your technique with whatever pull-up variation

you use ie. butterfly, kipping, ring row. Rest as needed.

Open standards/Heats/Judges

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Credit

– Foam Roll Quads x 60s each

– Banded Ab Pulldows: 50-100 Total Reps