• Bell City CrossFit

Mobility Series: Front Rack

Every Monday during this cycle we'll be seeing a Front Squat or Front Squat Accessory variation, improving strength and mobility for not only the Front Squat but also for other similar movements, such as the Clean, Thruster and front rack pressing movements.

The front rack position has a tendency to be really uncomfortable for many people, some of which can be alleviated by focusing on mobility work in the areas that allow the elbows to travel upward; setting the bar resting on the front of the shoulders as opposed to being supported by the hands / arms.

In this Mobility Series Segment on our YouTube channel, we address the requisite components of achieving and maintaining a good front rack and help you identify what’s holding you back and what you can do about it.

1) Thoracic Extension

  • Thoracic Extension Over Foam Roller

  • Thoracic Bench Stretch with PVC

  • Quadruped Thoracic Rotation

2) Shoulder Flexion & External Rotation (target lats & pecs)

  • Banded Lat & Tricep Stretch

  • Banded Overhead Stretch

3) Wrist Extension (target forearm flexors)

  • Quadruped forearm flexor stretch & Wrist rotations


Holiday Schedule Coming Soon!


As we pass Thanksgiving and are only 4 weeks from the end-of-year holiday traditions ( ! ), be on the lookout for this year's modified holiday schedule.


Christmas Holiday Schedule

Thursday 12/24 - TBD

Friday 12/25 - TBD

Saturday 12/26 - TBD

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699


Holiday Gift Exchange


In case you missed it on the Facebook Private Group, Coach Jillian and Jackie are running a holiday gift exchange for any interested Members.  Reach out via Facebook or send us an email if you're interested in participating!

JAN 2021 Olympic Weightlifting Clinic Begins


Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
Join Coach Danielle for a 12-week Olympic Weightlifting Specialty Class!

Sign Up Here!


New Year's Holiday Schedule

Thursday 12/31 - TBD

Friday 1/1 - TBD

Saturday 1/2 - TBD

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Olympic Weightlifting Clinic Begins!

12-weeks with class days either on Tuesday evening or Saturday morning. Sign Up Here!

FREE No-Sweat Intro


Book an appointment to talk with one of our expert Coaches!