Programming Sneak Peek (8/25 - 8/31)

Hey Bell City!

Great work last week as we deloaded and recovered for our upcoming test week!

This week, we are re-testing out our 3-Rep Maxes to conclude our wave loading cycle. Deadlifts will be Monday, Strict Press Wednesday, and Back Squats Friday. Feel free to take Tuesday and Thursday as flow and glow days to make sure you can hit it hard on your max lifting days.

Remember, even though we are testing RPE 10 lifts, stay safe! There's no sense in injuring yourself to hit a number! Technique PRs count too!

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The Battle of Bell City is going down Saturday 8/30! We are extending the deadline to register to Wednesday 8/27! Last chance to register HERE.

Due to the competition, there will be NO GROUP CLASSES on Saturday 8/30!

Labor day is Monday September 1st! Due to the holiday, we will be running a Saturday-style schedule:

-7:45am

-9:00am

We will be taking on the hero workout "Whitten" for Labor Day in honor of Army Captain Dan Whitten, who was killed in Afghanistan in 2010. Read more about Captain Whitten.

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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

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Here's a look at our week ahead:

Deadlift Retest will be Monday. Tuesday is a Running and Bodyweight Workout. Strict Press test will be Wednesday with more Burpees! Thursday is a Quality Day: Choice Cardio with various DB/KB Movements. Friday is your 3-Rep Back Squat with Rowing and Front Squat Intervals. Saturday there is no group class for the Battle of Bell City. Sunday will be Biking and Bodyweight... Pull Ups, Ring Dips and V-Ups.

‍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

• Week 7 – Retest <------- You Are HERE

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Here's your weekly rundown:

• MONDAY: (EFFORT) 3RM Deadlift... Toes to Bar, KB Swings, Pull Ups, Deadlifts

• TUESDAY: (EFFORT) Handstand Practice... AMRAP Running, Air Squats, Push Ups

• WEDNESDAY: (SPRINT) 3RM Strict Press then Intervals of Double Unders, Burpees, and Push Press

• THURSDAY: (QUALITY) Choice Cardio with Various DB/KB Movements (Turkish Get-Ups, Carries, Slides, etc)

• FRIDAY: (SPRINT) 3RM Back Squat... Rowing and DB Front Squats

• SATURDAY: BATTLE OF BELL CITY NO GROUP CLASS

• SUNDAY: (EFFORT) Bike Cals, Pull Ups, Ring Dips, V Ups

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ANNOUNCEMENTS:

• Labor Day Schedule 9/1: 7:45am 9:00am

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

• Everyday Hero Service Cup Registration

• 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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