Programming Sneak Peek (4/27-5/3)

Happy Sunday Bell City!

💪Excellent work last week and thank you to everyone who has been supporting Chief Rick's Yoga! There was another great turnout today!  

This week, we will continue our theme of Murph Prep Mondays along with our Weightlifting work with the Snatch and Clean and Jerk.

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As for Murph Prep... Remember the importance of QUALITY of movement as we prepare to take on a workout like Murph. Simple but high volume work like that will add up. Don't be afraid to scale!

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🏋️‍♀️🏋️‍♀️As for Weightlifting, Clean and Jerk will be Thursday and Snatch will be Friday. We are still working on positional work. This is a Rope Climb week, which will go down on Tuesday.

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💗We will also be honoring Tina Johnson on Saturday with her Hero Workout. Tina was an OG Bell City Member who passed away at just 27 years old after a 6 year battle with brain cancer 4/18/2021. Her workout consists of Clusters, KB Swings, Sit Ups, and Air Squats.

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Murph Registration is live. Register HERE or through the ZenPlanner App. Heats will be run at 7:30a, 9:00a, and 10:30a on 5/23!

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Summer Nutrition Challenge is BACK starting 5/4! Dial in your nutrition and get summer ready with us! Let's achieve your best health with accountability, support, Coach guidance, and a little friendly competition! Sign up HERE!

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Here's a look at our week ahead:

We'll start the week with Back Squats and Murph Prep. Tuesday is Rope Climb Practice with a Push Press and Box Jump Workout. Wednesday is a Toes to Bar Challenge with intervals of Biking, Burpees, and Lunges. Thursday is our Clean and Jerk Complex. Friday is Snatching with Rowing and Double Unders. Saturday we will honor Tina Johnson. Sunday we'll close out the week with Running, Pull Ups, and Barbell work.

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Here's your weekly rundown:

• MONDAY: (GRIND) Back Squats and Murph Prep

• TUESDAY: (STEADY) Rope Climb Practice... AMRAP Push Press and Box Jumps

• WEDNESDAY: (CHALLENGE) 100 TTB For Time... Bike, Burpees, Lunges

• THURSDAY: (GRIND) Squat Clean + Hang Squat Clean.. Wall Balls and Power Cleans

• FRIDAY: (PAIN CAVE) Power Snatch... Rowing and Double Unders

• SATURDAY: (GRIND) "Tina Johnson"

• SUNDAY: (GRIND) Running, Muscle Ups, Clean, Snatch

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ANNOUNCEMENTS:

• Nutrition Challenge HERE

• Murph: 5/23 7:30a, 9:00a, 10:30a

• Yoga With Rick Sundays at 10:15am Register HERE

• 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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