Programming Sneak Peek (5/19 - 5/25)

Hey Bell City!

Welcome to Murph Week!

‍

Great work on our Weightlifting Cycle the past 8 weeks! Even if we didn't PR, we still put in tons of technique work that will improve our lifting in the future!

Obviously Murph is our biggest ticket item this week! There are still spots open to join us for our annual Memorial Day Murph and community potluck!  Remember, heats are at 7:30, 9:00, and 10:30 this Saturday! Register HERE.

There is also a sign up sheet up front for the cookout/potluck afterwards!

‍

Due to the Holiday on Monday, we will be running a Weekend Schedule:

• 7:45am

• 9:00am

The rest of the week will consist of GPP (General Physical Preparedness) with a higher exposure to Rings, Gymnastics, and Pistols in the meantime before we start our next scheduled cycle.

‍

Here's our week ahead:

Monday we have Back Rack Lunges with a Rowing, KB Swing, and Goblet Lunge workout. Tuesday we are going to do some more Ring Muscle Up practice and take on Amanda. Wednesday we have hit a 2RM Back Squat followed by a Box Jump, Front Squat, and Burpee workout. Running and Toes To Bar intervals for Thursday. Friday is Deadlifts and Wall Balls leading into our Saturday Murph. Sunday will be a flow and glow Cardio Choice and Plank Hold to close out the week.

Here's your weekly rundown:

• MONDAY: (EFFORT) Back Rack Lunges then AMRAP Rowing, KBS, Goblet Lunges

• TUESDAY: (EFFORT) Ring Muscle Up Skill Work. "Amanda" 9-7-5 Muscle Ups and Snatches

• WEDNESDAY: (SPRINT) 2RM Back Squat... then 5 Rounds: Box Jumps, Front Squats, Burpees

• THURSDAY: (EFFORT) Running and Toes To Bar Intervals... Pump Finisher

• FRIDAY: (SPRINT) 4x6 Deadlift with a Deadlift/Wall Ball Workout

• SATURDAY: (GRIND) Murph

• SUNDAY: (QUALITY) Choice Cardio and Plank Variations

‍

ANNOUNCEMENTS:

• Murph Registration HERE

• Monday 5/26: Weekend Schedule 7:45 and 9:00am ONLY

• 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!

‍