Programming Sneak Peek (11/24-11/30)

Hey Bell City!

Happy Thanksgiving!

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Great week last week as we tested out our Power Clean, Bench Press, and Squats. We saw tons of new PRs! Excellent work!

That concludes our last official cycle for the year. We'll continue the rest of the year with standard GPP programming and special holiday workouts for the season.

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This week, we have THREE Thanksgiving themed workouts in store for the Holiday season. "Turducken" on Wednesday: a chipper of Deadlifts, Pull Ups, Wall Balls, and Box Jumps. Thursday we have "Macy's Day Parade" a longer AMRAP of Running, Burpees, Push Ups, and Walking Lunges. Finally, "Wishbone" for Friday: 5 Rounds of Power Snatches, Overhead Squats, Toes to Bar, and Biking.

As a reminder, we have a modified schedule for the week:

• Wednesday: Normal Schedule

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

• Friday: 7:45am, 9:00am, 12:00pm

• Sat/Sun: Normal Schedule

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Remember to join Coach MeLo for Movestrong! The next class will be Nov 30th 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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We are extending our Canned Food Drive supporting Brian's Angels to 11/29! Box is located at the front of the gym!

Here's a look at our week ahead:

Monday we'll build to a heavy Hang Power Clean + Shoulder to Overhead and a Double Under and Alt. DB Clean workout. Tuesday is a Row buy-in into AMRAP Sit Ups, Push Ups, and Front Rack Lunges. Wednesday is "Turducken," Thursday is "Macy's Day Parade," and Friday is "Wishbone." Saturday will be AMRAP Bar Muscle Ups, Handstand Push Ups, Burpees, and Double Unders. Sunday we will close out the week with some Bodybuilding and a Rowing, Goblet Lunge, and Sit Up EMOM.  

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Here's your weekly rundown:

• MONDAY: (SPRINT) Hang Power Clean+Shoulder to Overhead... Double Unders and Alt. DB Cleans

• TUESDAY: (GRIND) Rowing, Sit Ups, Push Ups, Front Rack Lunges

• WEDNESDAY: (EFFORT) "Turducken" Deadlifts, Pull Ups, Wall Balls, Box Jumps

• THURSDAY: (GRIND) "Macy's Day Parade" Running, Burpees, Push Ups, Walking Lunges, Double Unders

• FRIDAY: (EFFORT) "WishBone" Power Snatch, Overhead Squat, Toes to Bar, Bike  

• SATURDAY: (EFFORT)  Bar Muscle Up, Hand Release Push Ups, Burpees, Double Unders

• SUNDAY: (EFFORT) Bodybuilding with Rowing, Goblet Lunges, and Sit Ups

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ANNOUNCEMENTS:

• Movestrong Next Class Nov 30 and Dec 14

• Thanksgiving Scheduling Changes Below!

• Canned Food Drive until Nov 29

• 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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