Programming Sneak Peek (10/6-10/12)

Hey Bell City!

Thank you to everyone who came out for our Breast Cancer Awareness Day! It was a great event for a great cause and we had tons of fun!

We have another great event next weekend with the Bristol Police Memorial workout "Good" on Saturday in honor of Bristol Police Sergeant Dustin DeMonte and Officer Alex Hamzy, who were killed in the line of duty on October 12, 2022. This annual event allows us to come together as a community to honor their memory and recognize the sacrifice of those who serve in the Bristol Police Department.

We are running the workout in two heats:

• 7:45am

• 9:00am

Members register on Zenplanner under "events." Nonmembers can register HERE

This year, we are encouraging donations to the Tunnel to Towers Foundation, which provides mortgage-free homes to Gold Star and fallen first responder families with young children, builds specially adapted smart homes for catastrophically injured veterans and first responders, and works to end veteran homelessness. Donate HERE.

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This week, we are also starting our next official strength cycle! We will be establishing 1-Rep Maxes for Power Clean on Monday, Overhead/Front Squat on Wednesday, and Bench Press on Friday. We have been familiarizing ourselves with these lifts the past few weeks, so we should be ready to go!

Here's a look at our week ahead:

Along with our Power Clean Test, we have 21-15-9 Deadlifts and Pull Ups on Monday. AMRAP Rowing, Box Jumps, Sit Ups, and Suitcase Carry on Tuesday. Wednesday is our Overhead or Front Squat Test with Wall Ball and Hang Power Snatch Intervals. Thursday is an EMOM of Choice Cardio, Lunges, Up Downs, and Plank Holds. Friday will be our Bench Press Test with Double Unders, DB Front Squats, and Toes to Bar. Saturday is "Good" for the Bristol PD Memorial. We will finish out the week on Sunday with a Bodyweight AMRAP.  

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Here's your weekly rundown:

• MONDAY: (EFFORT) 1RM Power Clean... Deadlifts and Chest to Bar

• TUESDAY: (GRIND) Row buy-in into AMRAP Sit Ups, Box Jumps, Suitcase Carry

• WEDNESDAY: (SPRINT) 1RM Overhead Squat or Front Squat... Wall Ball and Hang Power Snatch Intervals

• THURSDAY: (QUALITY) EMOM Choice Cardio, Up Downs, Lunges, Plank

• FRIDAY: (EFFORT) 1RM Bench Press... Double Unders, DB Front Squats, Toes To Bar

• SATURDAY: (GRIND) Bristol PD Memorial "Good"

• SUNDAY: (GRIND) AMRAP Box Step Ups, Burpee Broad Jumps, Ring Rows, Push Ups

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ANNOUNCEMENTS:

• Donate to Tunnel to Towers HERE

• Bristol PD Memorial Workout Sat 10/11. Non-members Register HERE

• 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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