Programming Sneak Peek (8/18-8/24)

Hey Bell City!

Congratulations on completing the toughest week of lifting of our Strength Cycle. You have done tons of great work to improve your Deadlift, Strict Press, and Back Squat. With that, welcome to a Deload Week!

A Deload is a period of time where we pull back a bit on weights to allow our central nervous systems to recover. That way, we can be fresh to retest our maxes next week. We'll still be hitting all of our lifts, just with more of an emphasis on technique.

Along with our deload lifting, we have a great week of workouts ahead.

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Before we get into that, lets take a look at some announcements:

The deadline to register for our in-house competition, The Battle of Bell City, is Sunday, Aug 24th! The competition will be Saturday, August 30th, teams of 2 with multiple divisions: MM, FF, MF with performance and fitness categories. $80 registration per team. This competition is completely ACCESSIBLE! No muscle ups or handstand wizardry required. Workout announcements are dropping THIS WEEK! Register HERE

Registration for the CrossFit Everyday Hero Service Cup has begun. The Service Cup is an annual online competition where service members compete against other service members for a chance to qualify for an in-person event at the end of the year.

Eligible professions are: Military, Fire, Law Enforcement, Medical, and Educator. There are other categories as well for participation but only those listed are eligible for the end of the year event. If you fall in one of these categories and want to participate, you can register HERE

Here's a look at our week ahead:

We'll be Strict Pressing Monday with a 10-8-6 Rep Scheme at an RPE 5 along with a Running and Goblet Squat EMOM. Deadlifts will be Tuesday this week at that same 10-8-6 rep range. Wednesday is Inversion practice with Rowing and Burpee intervals. Thursday is a Double Under and Sit Up buy in, into an AMRAP of Biking, Back Rack Lunges, and Toes To Bar. Friday is Back Squats and and Front Squats and Dips. Saturday will be Power Snatches, Box Jump Overs, and Chest To Bars. We will finish off the week on Sunday with Choice Cardio and Bodyweight Movements.

Strength Cycle:

• Week 1 – Test 3RM Back Squat/ Deadlift / Strict Press

• Week 2 – 10-8-6-10-8-6

• Week 3 – 8-6-4-8-6-4

• Week 4 – 6-4-2-6-4-2

• Week 5 – 5-4-3-5-4-3

• Week 6 – Deload <------- You Are HERE

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (EFFORT) 10-8-6 Strict Press Waves... EMOM Running and DB Goblet Squats

• TUESDAY: (EFFORT) 10-8-6 Deadlift Waves... DT: Deadlifts, Hang Power Cleans, Shoulder to Overhead

• WEDNESDAY: (SPRINT) Handstand Practice then Rowing and Burpees Over Rower Intervals

• THURSDAY: (GRIND) Double Unders and Sit Ups... Then AMRAP Bike, Back Rack Lunges, Toes To Bar

• FRIDAY: (SPRINT) 10-8-6 Back Squat Waves... Front Squats and Ring Dips

• SATURDAY: (EFFORT) Power Snatch, Box Jump Overs, Chest To Bars

• SUNDAY: (QUALITY) Choice Cardio and Bodyweight Movements

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ANNOUNCEMENTS:

• Battle Of Bell City 8/30/25 Register HERE

• Everyday Hero Service Cup Registration 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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