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
Limber 11 (No Measure)
Foam Roller – Abductors 30s each
Foam Roller – Adductors 30s each
LAX Ball – Glute Smash 30s each
Cross x 8 each
Frog Stretch 30s
Pigeon 30s each
Fire Hydrant – 8 Circles each
Mountain Climbers – 8 each
Cossack Squats – 6 each
Couch Stretch 30s each
Hang Power Snatch (Cycling: 4 x 4. Rest 90s.)
*Same weight for all 4 sets
*Work on cycling
Pick one movement and work on it for 10 minutes.
Butterfly Pull-ups (C2B or regular)
5 Rounds of:
30s Max Effort Row for Calories
6 Clean + Jerks (135, 95)
6 Strict Pull-ups
L3: (115, 75)
L2: (95, 65) (Band Assisted Strict Pull-ups)
L1: (75, 55) (Ring Rows)
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.