Programming Sneak Peak (7/28-8/3)

💥Hey Bell City!

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Great work on our first official week of our Wave Loading Strength Cycle. We hit 10-8-6 waves last week, this week we are progressing to heavier weights with waves of 8-6-4.  

This week, we'll be Deadlifting on Monday, Pressing on Wednesday, and Back Squatting on Friday, each with the same 8-6-4 rep scheme as we progress to slightly heavier weights and higher percentages.

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Before we get into the rest of the week, here's some announcements:

🔹The Battle of Bell City in-house competition registration is LIVE! The competition will be Saturday, August 30th, teams of 2 with multiple divisions: MM, FF, MF with performance and fitness categories. $80 registration per team. Register HERE

🔹Sunday Aug 3 is the first Sunday of the month. That means another Bring A Friend Day. Friends can come workout for free by registering HERE

🔹We're heading into Week #4 of our July Bulletproof Hips & Core Challenge!  3x/week, 3 exercises, 3 sets. Tracking sheets at the Coach's Station!

🔹The 2025 CrossFit Games start Friday Aug. 1 (NEXT Weekend). Since it's in Albany this year, we have a few people going as spectators. We will have it on throughout the day in the gym for those that are interested in following along.

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Here's a look at our week ahead:

Deadlifts for Monday once again: 8-6-4 waves followed by AMRAP Running, Deadlifts, and Pull Ups. Tuesday we have a long AMRAP of Rowing, Sit Ups, Box Jumps, and Front Squats. Wednesday is our Strict Press waves with EMOM Push Ups and Push Press. Thursday is Hang Power Cleans with a Double Under, Hang Power Clean, and Up Down workout. Back Squat waves for Friday with Running, Biking, and Air Squats. Saturday is a big chipper of Burpees, Toes To Bar, Handstand Push Ups, Power Snatches, and Front Rack Lunges. Sunday for Bring A Friend is some accessible DB and Bodyweight movements for a full body pump.

Strength Cycle:

• Week 1 – Test 3RM Back Squat/ Deadlift / Strict Press

• Week 2 – 10-8-6-10-8-6

• Week 3 – 8-6-4-8-6-4 <------- You Are HERE

• Week 4 – 6-4-2-6-4-2

• Week 5 – 5-4-3-5-4-3

• Week 6 – Deload

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (HEAVY) 8-6-4 Deadlift Waves AMRAP Running, Deadlifts, Pull Ups

• TUESDAY: (GRIND) AMRAP Rowing, Sit Ups, Box Jumps, Front Squats

• WEDNESDAY: (EFFORT) 8-6-4 Strict Press Waves... EMOM Push Ups and DB Push Press

• THURSDAY: (SPRINT) 5x5 Hang Power Cleans... Intervals of Double Unders, Hang Power Cleans, and Up Downs

• FRIDAY: (SPRINT) 8-6-4 Back Squat Waves... Running, Biking, Air Squats

• SATURDAY: (EFFORT) Chipper: Burpees to Target, Toes to Bar, Handstand Push Ups, Power Snatch, Front Rack Lunges

• SUNDAY: (QUALITY) Assorted DB and BW Movements with some choice Cardio

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ANNOUNCEMENTS:

• Bring A Friend Sunday Aug 3 Register HERE

• Battle Of Bell City 8/30/25 Register HERE

• Bullet Proof Hips Week 4!

• 2025 CrossFit Games Aug 1-Aug 3

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Every Tuesday/Thursday at 10am.  Book a No Sweat Intro with Coach Melanie HERE to learn more

Have a great week everyone!

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