Programming Sneak Peek (11/17-11/23)

Hey Bell City!

Welcome to test week! Time to show off your hard work (safely).

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Last week, we deloaded our lifting so we could recover. This week, we will be testing out our new Maxes on our lifts. We will Power Clean Monday, Squat Wednesday, and Bench on Friday. Remember, this is just to see our progress from the cycle. If you don't PR, it's not the end of the world. There are many factors that can impact your performance on a day-to-day basis. Risking injury is NOT worth an arbitrary number on a white board!

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Last week we honored our Veterans with the Chad 1000X Challenge, and revisited one of the classic CrossFit Girls with Nancy. This week, our priority is lifting, but we still have some solid workouts lined up.

Canned Food Drive: We are running a canned food drive in support of Brian's Angels. The donation area is up at the front desk and will be there until Saturday Nov 22!

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Thanksgiving Schedule:

• Wednesday: Normal Schedule

• Thursday (Thanksgiving Day): 5:30am, 7:45am, 9:00am

• Friday: 7:45am, 9:00am, 12:00pm

• Sat/Sun: Normal Schedule

Remember: Tuesdays we have a Noon Group Class! Keep showing up and it will become a permanent fixture on the schedule!  

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Coach MeLo ran her second Movestrong class today. The next class will be November 23rd from 10-11 am. Come out and work our mobility and stability with our very own DPT. The class is $25

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Strength Cycle:

Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press

Week 2 – 1x7 @ RPE 5/ 1x7 @RPE 6/ 1x7+ @RPE 7

Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8

Week 4 – 1x3 @ RPE 7/ 1x3 @ RPE 8 / 1x3+ @ RPE 9  

Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+  

Week 6 – Deload Week                                    

Week 7 – Retest                        <--------- YOU ARE HERE!

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Here's a look at our week ahead:

Power Clean 1RM on Monday with Hang Power Cleans and Box Jump Overs. Tuesday will be a longer Run with Burpees and Muscle Ups. Wednesday is our Squat 1RM with ascending Overhead Squats and Toes to Bar. Thursday is a quality Row and Static Hold piece. Friday is our Bench Test with a Wall Walk, Bike, and DB Snatch AMRAP. Saturday is "Barbara," Pull Ups, Push Ups, Sit Ups, Air Squats. We will finish off the week on Sunday with Cardio, Up Downs, KBS, Shuttle Runs, and Box Jumps.  

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Here's your weekly rundown:

• MONDAY: (SPRINT) 1RM Power Clean... Hang Power Cleans and Box Jump Overs

• TUESDAY: (GRIND) Run, Burpees, Muscle Ups

• WEDNESDAY: (EFFORT) 1RM Overhead/Front Squat... Ascending OHS and Toes to Bar

• THURSDAY: (GRIND) Rowing, KB Front Rack Hold, Plank Hold

• FRIDAY: (EFFORT) 1RM Bench Press... AMRAP Wall Walks, Bike, DB Snatch  

• SATURDAY: (GRIND) "Barbara" 5 Rounds: Pull Ups, Push Ups, Sit Ups, Air Squats

• SUNDAY: (GRIND) Choice Cardio, Up Downs, KBS, Box Jumps, Shuttle Runs

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ANNOUNCEMENTS:

• Movestrong Next Class Nov 23

• Thanksgiving Scheduling Changes Below!

• Canned Food Drive until Nov 22

• New Group Class: Tuesdays at Noon

• 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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