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 – Little Spartans

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Welcome Circle- Which is your favourite…XBox, Play Station, Nintendo, or computer games?

Skill Intro – Squat (Feet and Knees) Goblet/back

Warm up – wall ball X’s and O’s

Run to the green sign

Metcon (AMRAP – Rounds and Reps)

10 Wall balls

5 Push ups

2 Burpees

Accessory Work

Ring rows



*Athletes hold a wall sit while waiting for their turn


Plank Tag- Like freeze tag, but when athletes get tagged they hold a plank. They are only unfozen when another athlete does a burpee and jumps over them.