Programming Sneak Peek (7/13-7/19)

Hey Bell City!!

🏋️‍♀️🏋️‍♀️Here's your programming sneak peek as we move into the heart of Summer!

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Last week, we saw some solid work on Snatching, some Gymnastics work, and everyone's favorite: Heavy Back Squatting after 100 Wall Balls... And then we honored "Roy" on Saturday.

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💪This week has a strong mix of Squatting, Skill, and Longer Workouts.

We'll start off Monday with a slightly different Squatting variation: The Box Squat. The Box Squat allows us to overload various sticking points in the Back Squat. We may want to overload AT, Above, or Below Parallel depending on our needs. We'll hit a 10 Rep Box Squat on Monday this week!

We have another long grind partner workout for Saturday with Running, KB Swings, Push Ups, KB Squats, and Rowing!

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🧘Yoga is back for 7/19 as Zen Master Chief Rick Hart makes his triumphant return from vacation!

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Here's a look at the rest of the week:

Monday is Box Squats and Intervals of Biking, DB Snatch, and Sit Ups. Tuesday will be AMRAP Box Jumps, Pull Ups, and Handstand Push Ups. Front Squats and Rowing for Wednesday. Double Unders and Running for Thursday. Power Snatch Technique work on Friday. Saturday is our long grind workout. And we will finish off the week on Sunday with Wall Balls, V-Ups, and Biking.

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Here's your weekly rundown:

• MONDAY: (CHALLENGE) 3x10 Box Squats... Bike, DB Snatch, Sit Ups

• TUESDAY: (GRIND) AMRAP Box Jump Overs, Pull Ups, Strict HSPU

• WEDNESDAY: (CHALLENGE) Squat Clean + Front Squat... Front Squats and Rowing

• THURSDAY: (STEADY) Double Unders and Running

• FRIDAY: (CHALLENGE) Snatching... Power Snatch, Burpees, Toes to Bar

• SATURDAY: (GRIND) Run, KB Swing, KB Squat, Push Ups, Row

• SUNDAY: (GRIND) Wall Balls, V-Ups, Bike

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ANNOUNCEMENTS:

• 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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