Programming Sneak Peak (8/4 - 8/10)

Hey Bell City!

Excellent work last week as we continued our strength cycle and took on some challenging workouts!

This week, we are continuing our theme of increasing load while decreasing the reps we are doing. Expect to see our strength rep scheme progress to 6-4-2.

Just like last week, we'll be Deadlifting on Monday, Pressing on Wednesday, and Back Squatting on Friday, each with the same 6-4-2  rep scheme as we progress to slightly heavier weights and higher percentages.

Wednesday we have the classic CrossFit workout "Helen," as well as some more tough workouts throughout the week.

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The Battle of Bell City in-house competition is THIS MONTH! 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

Bell City CrossFit Summer Apparel is now available! Product samples are in the gym to try on. Summer gear is only available for a limited time!  Order before Aug 11 HERE

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Here's a look at our week ahead:

Deadlifts for Monday once again: 6-4-2 waves with a Box Jump, DB Snatch, and Deadlift Chipper. Tuesday is some tough Front Squat and Bike intervals. Wednesday we hit our Strict Press waves with Helen/Helen+. Thursday will be some good Rowing, Bodyweight, and Core work. Friday is our Back Squat waves with Wall Balls and Air Squats. Muscle Ups, Power Cleans, and Double Unders for Saturday. Sunday we'll finish off the week with 5x5 Bench Press and AMRAP Push Ups, Box Jump Overs, Toes To Bar, and DB Push Press.

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

• Week 4 – 6-4-2-6-4-2 <------- You Are HERE

• Week 5 – 5-4-3-5-4-3

• Week 6 – Deload

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (EFFORT) 6-4-2 Deadlift Waves... Box Jumps, Hang DB Snatch, Deadlifts

• TUESDAY: (SPRINT) Intervals of Front Squats and Bike Cals

• WEDNESDAY: (EFFORT) 6-4-2  Strict Press Waves... Helen or Helen+

• THURSDAY: (QUALITY) EMOM Rowing, Burpees, Sit Ups, Plank Holds

• FRIDAY: (SPRINT) 6-4-2 Back Squat Waves... Wall Balls and Air Squats

• SATURDAY: (GRIND) Muscle Ups, Power Cleans, Double Unders

• SUNDAY: (EFFORT) 5x5 Bench Press AMRAP Push Ups, Box Jump Overs, Toes To Bar, DB Push Press

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ANNOUNCEMENTS:

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

• BCCF Summer Apparel Order HERE

• Bullet Proof Hips Week 5!

• 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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