Programming Sneak Peek (6/2-6/8)

Hey Bell City!

Great work last week!

We are going to see a heightened exposure to Back Squats, Deadlifts, and Overhead Pressing in the next few weeks, along with some more GPP style training.

Also thank you to all of our friends that came out for Bring A Friend Day! You all did great!

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We have a few announcements in case you missed them:

🏆 The CrossFit Community Cup will begin on June 9! The Community Cup will be 3 workouts over 7 days (they'll be incorporated into regular group class). This is another online competition so scores need to be submitted by June 15th at 8:00pm. Find out more and how to register HERE.

📣 The CrossOver Symmetry Bulletproof Shoulder Challenge starts Monday 6/2! 3 sets of 10-12 reps of any 3-4 CrossOver Symmetry movements at least 3x/week for the month of June! Sign up sheets are at the coaches area. Learn more about CrossOver Symmetry click HERE.

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We are back to normal scheduling and training this week. Here is what to expect:

Monday we have 5x2 Deadlifts followed by a Double Under and Deadlift workout. Tuesday we have Running, Wall Balls, Burpees, and Muscle Ups. Box Jump Overs and DB Box Step Overs with some post-workout Lunges. Wednesday we have a longer AMRAP of Rowing, Toes To Bar, and Handstand Push Ups. Clean Complex and Biking with Hang Cleans for Friday. Saturday is some Shoulder To Overhead with KB swings and Chest To Bar Pull Ups. Then we will finish out the week on Sunday with some Cardio and Bodyweight movements.  

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Here's your weekly rundown:

• MONDAY: (HEAVY) 5x2 Deadlifts then Double-Unders and Deadlifts

• TUESDAY: (EFFORT) Gymnastics Practice then 3 Round\s Running, Wall Balls, Burpees, Muscle Ups

• WEDNESDAY: (SPRINT) EMOM Box Jump Overs and Double DB Box Step Overs... Post Workout Lunges

• THURSDAY: (GRIND) AMRAP Rowing, Toes To Bar, Handstand Push Ups

• FRIDAY: (SPRINT) Clean Complex... Bike Cals and Hang Squat Cleans

• SATURDAY: (EFFORT) 3-Rep Shoulder To Overhead... Shoulder To Overhead, KB Swing, Chest To Bar

• SUNDAY: (GRIND) EMOM Running, Box Jumps, Rowing, Burpees, Cardio Choice, Sit Ups

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ANNOUNCEMENTS:

• Community Cup Starts 6/9

• CrossOver Symmetry Challenge Starts 6/2

• 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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