Programming Sneak Peek (12/15-12/21)

Hey Bell City!

Great work last week! You did tons of great work from Tempo Back Squats to Split Jerk work to the long, challenging burn of "Glen!"

This week, we have another solid week of longer grind workouts and shorter intervals, culminating in the retesting of one of the Classic Girls, "Amanda" on Friday.

‍

Here's a few announcements:

As we get towards the holidays, please be on the lookout for some schedule changes! More info to come!

🐶🐈This week, we are accepting donations for the local animal shelters. A box will be up front for food, beds, treats, toys, etc and will be distributed to local shelters. Box will be there until 12/21!

‍

💥We are halfway through the December Lock In Challenge! 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!

‍

Here's a look at our week ahead:

Monday we have heavy Deadlifts, Handstand Push Ups, and Toes to Bar. Tuesday is a Push Press with Push Jerk Strength piece with EMOM Pull Ups and Up-Down Box Jump Overs. Wednesday will be a longer chipper of Rowing, Walking Lunges, Push Ups, and KB Swings. Thursday will be some Quality Suitcase Carry and Bodyweight movements. Friday we will retest "Amanda." Saturday is Biking, DB Step Ups, and Box Jumps. Finally Sunday we close out the week with Bench Press and an interesting workout...

‍

Here's your weekly rundown:

• MONDAY: (HEAVY) Deadlifts, Handstand Push Ups, Toes to Bar

• TUESDAY: (EFFORT) Push Press + Push Jerk... EMOM Pull Ups and Up-Down Box Jump Overs

• WEDNESDAY: (GRIND) Rowing, Lunges, KB Swings, Hand Release Push Ups

• THURSDAY: (QUALITY) Suitcase Carry, Jump Rope, Static Holds, Sit Ups, Running

• FRIDAY: (EFFORT) Snatch EMOM... Amanda: 9-7-5 Ring Muscle Ups and Snatches

• SATURDAY: (GRIND)  Bike, DB Step Ups, Box Jumps

• SUNDAY: (EFFORT) 2-Rep Bench Press... Bear Crawl, Burpees, Plate Ground to Overhead, etc

‍

ANNOUNCEMENTS:

• December Free Challenge

• 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!

‍