Programming Sneak Peek (12/1-12/6)

Hey Bell City!

Welcome to the first week of December!

We hope you had a wonderful Thanksgiving with friends and family!

Last week we saw three Thanksgiving themed workouts along with some other great training. This week, we will continue our GPP focus with a good mix of lifting, shorter intervals, and longer cardio pieces.

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Hop on the December Lock In Challenge from Dec 1-31! Finish out the year strong. All you have to do is:

• Start each day with 8oz of water

• Get 30min of movement per day

• Track protein

• BONUS: go to bed and wake up at the same time for 4 consecutive days, get 7hrs of sleep per night!

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📣Remember the LAST Movestrong class with Coach MeLo will be Dec 14th! This is your last chance to work on mobility and stability with our very own DPT. The class is $25

Here's a look at our week ahead:

Monday we have an AMRAP of Burpees, DB Push Press, and Rope Climbs. Heavy Squat Cleans for Tuesday. Wednesday is a longer Run with Push Ups and Pull Ups. Thursday we'll work on our Split Jerks followed by an AMRAP of Double Unders and Shoulder To Overhead. Friday is Back Rack Lunges with Biking, Sit Ups and Wall Balls. Saturday is a Snatch Complex with a Muscle Up and Snatch workout. Sunday we will close out the week with Quality Cardio and DB Movements.  

Here's your weekly rundown:

• MONDAY: (EFFORT) Rope Climb Practice + AMRAP Rope Climbs, Burpees, and DB Push Press

• TUESDAY: (HEAVY) Squat Clean EMOM... Rowing, Box Jump Overs, Squat Cleans

• WEDNESDAY: (GRIND) Run, Hand Release Push Ups, Pull Ups

• THURSDAY: (SPRINT) Split Jerk Strength... Double Unders and Shoulder to Overhead AMRAP

• FRIDAY: (EFFORT) Back Rack Lunges... Bike, Sit Ups, Wall Balls  

• SATURDAY: (EFFORT)  Snatch Complex... Muscle Ups and Power Snatch

• SUNDAY: (GRIND) Quality Cardio and DB Movements

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ANNOUNCEMENTS:

• Movestrong Dec 14

• 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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