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Programming Cycles

In order to continually progress, our bodies cannot be constantly pushed to their maximum intensity day-in and day-out.  We must allow time for overcompensation, through recovery, in order to make gains in all aspects of fitness.  It is why we follow expertly scheduled, time-bound programming cycles, that allow this gradual, yet continuous growth to occur.

Below are descriptions of our programming cycles and how their structured to for maximum effectiveness, no matter your age, fitness or skill level.

Monday, January 6, 2020 -  Saturday, April 4th, 2020

As we head into a New Year and a New Decade, what better time to jump into a brand new programming cycle at Bell City.  With the 2020 October Open and the Holiday Season behind us, we'll focus on BUILDING; developing strength and quality movement through full range of motion.  Expect to see strict gymnastics, Olympic weightlifting complexes, and accessory work utilizing isometrics, tempo and negatives.

Remember that equally as important (if not more so) as the big, bilateral, sagittal plane movements are unilateral, multi-planar accessory lifts to build core strength and a solid foundation. They may not be as “sexy”, or numbers not nearly as impressive, but sustainability and growth is key and that’s what they provide.  

Here's an outline of what to expect this cycle:

Cycle Duration:  13 weeks
Training Cycle (10-weeks): Monday, January 6 - Saturday, April 4
Test Week 1: Monday, March 16 - Saturday, March 21
Test Week 2:  Monday, March 23 - Saturday, March 28
Crush Week: Monday, March 30 - Saturday, April 4

Weekly Schedule:
Monday: Alternating Front Squat & Back Squat
Tuesday: Olympic Lifting
Wednesday: Strict Gymnastics Strength & Longer Conditioning
Thursday: Olympic Lifting
Friday: Alternating Deadlift & Bench Press
Saturday: Partner WOD
Sunday: Open Gym

What are your GOALS in 2020 and HOW will you achieve them?  Share them with your Coach, and your fellow classmates to help us keep you accountable!

Cheers to another great year of training, Bell City!

Monday, September 23, 2019 -  Saturday, December 21st, 2019

The beginning of this cycle aligns with the 2020 CrossFit Open, which kicks off on Thursday, October 10th.  If you haven't already, please register for the Open and join in on the fun of the Bell City CrossFit Intramural League - everyone can participate!  Ask a Coach for details!


The Open workouts will be programmed for group class every Friday, beginning Friday, October 11th and running through the 5-weeks of the Open until Friday, November 8th.  During the Open, you'll have 2 opportunities to perform the workouts; on Fridays during Group Class or Friday Night Lights, or at Open Gym from 9-11am on Sundays.  In an effort to maintain efficient and effective group classes, Members will not be allowed to make up Open workouts during Saturday or Monday group classes, so please plan accordingly.


The training cycle will again be 10-weeks, followed by 2 Test Weeks, and 1 Crush Week (13-weeks total).  This runs through the end of December, right before the Christmas and New Year holidays.  Please note that the week of Monday, December 23rd and Monday, December 30th will provide interim holiday programming and we'll begin the next Cycle on Monday, January 6th in the new year.


Our primary objective in programming is balance and incremental development of strength, conditioning, technique and skill.  This cycle will again aim to blend structure and flexibility while building strength and capacity in our constantly varied, functional movements. To support that goal you'll continue to see unilateral strict accessory work built in, aimed at building core strength and a solid foundation. 


Here's an overview of what you can expect:


Cycle Duration:  13 weeks

Training Cycle (10-weeks): Monday, September 23 - Saturday, November 30

Test Week 1: Monday, December 2 - Saturday, December 7

Test Week 2:  Monday, December 9 - Saturday, December 14

Crush Week: Monday, December 16 - Saturday, December 21

Interim Holiday Weeks: Monday, December 23 - Saturday, January 4



Monday:  Lower Body Hinge & Pull (Deadlift, Clean Pulls, RDLs)    

Tuesday:  Upper Body Push (Press, Bench Press) 

Wednesday: Lower Body Push (Squat and Accessory)     

Thursday:  Body-Building and Aerobic Capacity (longer WODs)     

Friday:   Open WODs, Olympic Lifting Technique & Strength   

Saturday:  Partner WOD

Sunday:  Open Gym

Monday, June 24, 2019 -  Saturday, September 21st, 2019

Last cycle focused on rebuilding following the Open; working some longer Olympic Lifting complexes to drill technique, strict gymnastics strength and static holds.  We’ve also seen a trend towards more frequent running with some longer efforts in the mix as the weather has warmed up, and the days have grown longer.


This upcoming cycle will run from Monday, June 24, 2019 -  Saturday, September 21st, 2019.  As always, our aim is to “blend structure and flexibility” (as written by Greg Glassman).  In an effort to ensure that we regularly hit our fundamental lifts (i.e. Squat, Dead Lift, Clean, Snatch) while also allowing time for skill, accessory work and (of course) WODs, our next cycle will run as follows:


  • The training cycle will be 10-weeks, followed by 2 Test Weeks and 1 Crush Week (13-weeks total).  This runs us through the end of September and allows some de-load time before the October Open.

  • Your fundamental strength lifts will alternate every other week with important accessory work and MetCons. The goal of this is two-fold:

    • This allows for better recovery between heavy lifting days and an opportunity to build complete strength through accessory work

    • This also allows additional time to review skill progressions and practice barbell & gymnastics movements in CrossFit workouts

If you’re looking for a way to record your results, we do have Bell City CrossFit Journals available for $16 each, which can be purchased through the Kiosk.  You can also use the ZenPlanner app to record your results and look at the day’s leaderboard.  There's no better time to start logging your journey than at the very beginning of a new cycle!


Here’s an overview of what you can expect:


Cycle Duration:  13 weeks

- Training Cycle (10-weeks): Monday, June 24 - Saturday, August 31

- Test Week 1: Monday, September 2 - Saturday, September 7

- Test Week 2: Monday, September 9 - Saturday, September 14

- Crush Week: Monday, September 16 - Saturday, September 21


Day              |  Odd Weeks (1, 3, 5, 7, 9, Test Wk 1)  /  Even Weeks (2, 4, 6, 8, 10, Test Wk 2)

Monday        |  Front Squat                                         /  Front Squat Accessory

Tuesdays     |  Barbell Cycling WODs & Skill             /  Overhead Squat & Snatch Complex

Wednesday  |  Deadlift                                               /  Bench Press & Dead Lift Accessory

Thursday      |  Back Squat Accessory                       /  Back Squat

Friday           |  Jerk & Clean Complex                       /  Barbell Cycling WODs & Skill

Saturday      |  Partner WOD                                      /  Partner WOD

Sunday        |  Open Gym                                          /  Open Gym

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