Programming Sneak Peek (9/1-9/7)

Hey Bell City!

📅Welcome to September!

First and foremost, thank you to everyone who competed, judged, helped out, or came out in support of the Battle of Bell City this weekend! It was a great event and we are looking forward to doing more in the future!

Also, excellent work this week to everyone who retested their 3RM lifts last week! We saw tons of PRs across our Strict Press, Deadlift, and Back Squats!

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This week, we'll take a break from any structured lifting and continue to hit a broad spectrum of training modalities for the next few weeks.

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There are a few important announcements:

Tomorrow (Monday) is Labor Day. We will have 7:45am and 9:00am group class only and will be taking on the hero workout "Whitten." Captain Dan Whitten, who was killed in Afghanistan in 2010. Read more about Captain Whitten.

Sunday, September 7th is another Bring A Friend Day. Friends can come try out group class for free. 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

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Here's a look at our week ahead:

Monday we have "Whitten" for Labor Day. Tuesday we'll do some Biking, Lunges, and Sit Ups. Wednesday is Power Cleans and Muscle Ups/Pull Ups. Thursday is going to be Fun! 5RM Bench Press on Friday. Saturday is a Rowing and Thruster EMOM. Then we finish the week Sunday with a bunch of Dumbbell movements for Bring A Friend Day.

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Here's your weekly rundown:

• MONDAY: (GRIND) "Whitten" Labor Day Weekend Schedule

• TUESDAY: (EFFORT) Static Holds... AMRAP Bike, Walking Lunges, Sit Ups

• WEDNESDAY: (SPRINT) Power Cleans and Bar Muscle Ups

• THURSDAY: (GRIND) 2 Mile Run + 200 Up Downs (Vest Optional)

• FRIDAY: (EFFORT) 5RM Bench Press... AMRAP Double Unders, Toes to Bar, Push Ups

• SATURDAY: (GRIND) EMOM Rowing and Thrusters

• SUNDAY: (QUALITY) Dumbbell Movements (Snatch, Slides, Step Ups, Deadbugs, Sit Ups, etc)

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ANNOUNCEMENTS:

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

• 9/7 BAF Day... Friends 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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