Programming Sneak Peek (5/18-5/24)

Happy Sunday Bell City!

Murph is finally here! Great work in preparation over the past month!

Join us in honoring the fallen this Saturday, May 23rd, for Murph and our annual Memorial Day Cookout! Register HERE or through the ZenPlanner App. Heats will be run at 7:30a, 9:00a, and 10:30a!

Remember, Murph is a doozie with tons of volume that is going to add up. Do it to the best of your abilities and scale accordingly! Half-Murph, Quarter Murph, Scaled, RX, whatever your abilities are, all are welcome and we can't wait to see you on Saturday!

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The rest of the week is relatively normal. We will be continuing our Weightlifting Cycle with some heavier lifts. We will build to a heavy for the day Snatch on Wednesday, and an 80%+ Power Clean and Jerk on Friday.

Sunday will be a flow and glow day with highly recommended Yoga with Chief Rick at 10:15 for some much needed post-Murph recovery.

Here's a look at our week ahead:

Murph Prep Monday for QUALITY. Tuesday will be Handstand Walking and Box Jumps. Wednesday is Snatching and Biking. Back Squats and Rowing for Thursday. Friday will be Power Clean and Jerk with Double Unders and Clean and Jerks. Murph for Saturday. Flow and Glow Recovery for Sunday to close out the week.

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Here's your weekly rundown:

• MONDAY: (QUALITY) Murph Prep Monday

• TUESDAY: (STEADY) Box Jumps and Handstand Walking

• WEDNESDAY: (CHALLENGE) Snatch and Biking with DB Snatch

• THURSDAY: (STEADY) Back Squats... Rowing and Air Squats

• FRIDAY: (CHALLENGE) Clean and Jerk... Double Unders and Clean and Jerk

• SATURDAY: (GRIND) Murph

• SUNDAY: (QUALITY) Post Murph Flow and Glow

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ANNOUNCEMENTS:

• 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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