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!
Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC

CrossFit Belleville – WOD

Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Weightlifting

Hang Power Snatch (Cycling: 4 x 4. Rest 90s.)

*10min

*Light weight

*Same weight for all 4 sets

*Work on cycling

*Hook grip

Gymnastics

Pick one movement and work on it for 10 minutes.

Options:

T2B

Butterfly Pull-ups (C2B or regular)

HSPU

Metcon

Metcon (Calories)

5 Rounds of:

30s Max Effort Row for Calories

6 Clean + Jerks (135, 95)

6 Strict Pull-ups

Rest 2:00

L3: (115, 75)

L2: (95, 65) (Band Assisted Strict Pull-ups)

L1: (75, 55) (Ring Rows)

Extra Credit

1a) DB Split Squat: 3 x 6 ea. Rest 30s.

1b) Seated DB Cleans: 3 x 15. Rest 30s.

1c) Deadbug: 3 x 10. Rest 30s.