Programming Sneak Peek (6/30-7/5)

Hey Bell City!

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💥Happy 4th of July!

Due to the holiday, we will be running a modified schedule on Friday:

-7:40am

-9:00am

We will be taking on Hero Workout "Badger" in honor of Chief Special Warfare Operator Mark Carter.

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This Sunday will be the first of the month... That means it's Bring A Friend Day! Friends can come workout for free by following this link to sign up!

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🔴 July marks the start of our newest cycle: ADDING FUEL! The next few months are going to be about dropping the hammer both in workouts and during our strength sessions. Expect to see more SPRINT workouts to help everyone find another level of intensity and interval workouts that will allow athletes to practice challenging but repeatable efforts.

We will also be starting another strength cycle, which is going to revolve around the Crossfit Total, testing 3RM of the Back Squat, Deadlift, and Strict Press. The official start of this cycle will be after the holiday weekend.

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We'll start the week with a Rowing EMOM with Wall Balls and Push Ups and a Core Finisher. Tuesday will be Deadlifts and a Deadlift and Box Jump Regionals Redo. Wednesday we'll build to a 3-rep Push Press and hit a Bike, Push Press, Knees to Elbows, and Wall Walk AMRAP. Thursday is a Quality day: Choice Cardio, Core Work, Bodyweight Exercises. Friday will be "Badger" for the 4th of July. Saturday will be AMRAP intervals of Double Unders, Handstand Push Ups, Ring Dips, and Burpees. Sunday we will close out the week with more Quality Cardio, Box Step Ups, and Sit Ups.  

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Here's your weekly rundown:

• MONDAY: (EFFORT) EMOM Rowing, Wall Ball, and Push Up Intervals with a Plank Finisher

• TUESDAY: (HEAVY) 8-6-4 Deadlift and Regionals 13.5

• WEDNESDAY: (EFFORT) 3-Rep Push Press... AMRAP Bike, Push Press, Knees to Elbows, Wall Walks

• THURSDAY: (QUALITY) Choice Cardio, Glute Bridge Ups, Cossack Squats, Band Pull Aparts, Static Holds

• FRIDAY: (GRIND) "Badger" 3 Rounds: 30 Squat Cleans 30 Pull Ups, 800m Run

• SATURDAY: (EFFORT) 3x7:00 Rounds: Double Unders, Strict HSPU, Ring Dips, Burpees

• SUNDAY: (QUALITY) Choice Cardio, Sit Ups, Box Step Ups, Box Jumps

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ANNOUNCEMENTS:

• 4th of July Schedule: 7:45am and 9:00am

• BAF Day Sunday 7/6. Friends Sign Up 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

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Have a great week everyone!

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