Programming

Programming Sneak Peek (12/25-12/30)

Here we are, heading into the FINAL week of 2024!! First of all, CONGRATULATIONS 🥳 to our 10 Burpee Challengers who successfully completed the 100-day Challenge! Looking ahead to January, we'll be starting a 3-month Phase titled “All Gas.”

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BCCF holiday collage

Here we are, heading into the FINAL week of 2024!!  First of all, CONGRATULATIONS 🥳  to our 10 Burpee Challengers who successfully completed the 100-day Challenge!  Kathy, Kiara, Kris, Carmichael, Suzie, Megan, Pepe, Betty, Lauren and I took on the challenge, saw it through to the end and maybe even began to enjoy burpees??? 🤔

Looking ahead to January, we'll be starting a 3-month Phase titled “All Gas.”  That means over the course of 3 months we will be focusing on building everyone’s engines and top end performance during high RPE workouts. We will accomplish this by programming (2) RPE 9-10 workouts per week to help prepare us for the CF Open. We will also partner this with 1 old CF Open workout per week leading up to the Open to get everyone in the “gameday” mindset to help boost confidence for the tests ahead.

We are also kicking off a 6 week progressive overloading strength cycle with the Back Squat and Deadlift ending in a 1-Rep test. These strength sessions will happen AFTER the workout to simulate a lift post workout in the Open, and because we are confident athletes will feel better prepared to lift after a short and fast paced workout.

Be on the lookout for more information regarding the 2024 BCCF Programming Outlook to be delivered to your inboxes soon!

🌟 REMINDER: BRING A FRIEND WEEK!! 🌟 If you have a friend or family member interested in trying out Bell City CrossFit for a FULL WEEK for FREE, have them register HERE for our Bring a Friend week happening Monday, January 8 - Saturday, January 13th.  Your friend can attend any classes they'd like during this week (they do not have to attend with you). If your friend signs up, you BOTH receive 30% off your next membership.

Here's what we have to look forward to in the FINAL week of 2024!

• MONDAY: (GRIND) Closed for Christmas. "Buddy the Elf" is programmed for our Open Gym members, or those looking to get a workout in at home

• TUESDAY: (EFFORT) Every 1:30 x 6 Sets 1 Power Clean + 2 Hang Power Cleans, On a 12:00 clock...Max Cal bike - Every 2:00 complete Reps of Hang Power Cleans

• WEDNESDAY: (EFFORT) Practice Rope Climbs!  EMOM x 20 Minutes Rope Climbs, Strict HSPU or DB Strict Press, Max Burpees

• THURSDAY: (HEAVY) Build to a Moderate-Heavy 3-Rep Front Squat, 3 Rounds for Time Run, Sit-Ups, Front Squats

• FRIDAY: (EFFORT) 5x5  Bench Press, AMRAP x 15 Minutes Hand Release Push Ups, Alt. Lunges, Row, Up Downs with Partner Option available!

• SATURDAY: (GRIND) "COUNTDOWN" 10-9-8-7-6-5-4-3-2-1 Box Jump Overs, Toes to Bar, Power Snatch

ANNOUNCEMENTS:

• New Year's Holiday Schedule: Saturday, 12/30: 7am, 8am, 9am, Monday, New Year's Day, 1/1: 7am, 8am, 9am

• Bring a Friend WEEK: Monday, January 8 - Saturday, January 13th. Friends can register HERE.

• BCCF Holiday Party!  Sign Up NOW! Saturday, January 13th 3pm at Kinsmen. Sign-up sheet is at the gym.

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