Programming Sneak Peek (6/16-6/22)

Happy Sunday Bell City!

Happy Father's Day to all the Dads out there!

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Great work on the Community Cup last week! If you are signed up or want to sign up, make sure your scores are uploaded by 8pm TONIGHT!

This week, we will continue our GPP programing and continue our exposure to gymnastics movements. Big ticket items are Bench Day, Back Squats, and "Gwen."

Here's some announcements for the week before we get into programming:

Huge congratulations to our Nutrition Challenge Winners: Marybeth Miller and Tom Mucha! Your hard work and dedication has truly paid off! Congrats!

Join Coach Erin for Yoga on Sunday June 22 at 10am! No experience needed! More info HERE.

We are onto week 3 of the CrossOver Symmetry Bulletproof Shoulder Challenge! Make sure your log your work up at the front of the gym!

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Here's our training for the week:

Monday we'll get the week started with 5000m Row with a twist... Tuesday we are Benching and hitting a Double Under, Toes to Bar, and Pistol workout. Wednesday is "Gwen"  Thursday we have Biking with Gymnastics. Back Squats with a Running and Thruster workout. Saturday we have Deadlifts, Ring Dips, Box Jumps, and KB Swings. Sunday we will finish out the week with a Cardio and Core EMOM.  

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Here's your weekly rundown:

• MONDAY: (GRIND) 5000/4000m Row: Every 3:00 Hang Power Snatch

• TUESDAY: (EFFORT) 2-Rep Bench Press... AMRAP Toes To Bar, Double Unders, Pistols

• WEDNESDAY: (HEAVY) "Gwen" Unbroken Clean and Jerks

• THURSDAY: (GRIND) Biking with Gymnastics

• FRIDAY: (SPRINT) 5x2 Back Squat... Running and Thruster Sandwich

• SATURDAY: (HEAVY) Deadlifts, Ring Dips, Box Jumps, KB Swings

• SUNDAY: (GRIND) EMOM Rowing, Burpees, and V-Ups

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ANNOUNCEMENTS:

• Yoga with Coach Erin June 22 at 10am. Sign up HERE!

• CrossOver Symmetry Challenge Starts Week 3!

• 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

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Have a great week everyone!

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