Programming Sneak Peek (9/15-9/21)

What's up Bell City!

Great work last week with our 9/11 Tribute workout and our other GPP training. We have another packed week ahead!

Still no structured lifting, but we'll continue to hit a wide variety of modalities until our next official cycle starts in October/November. Big ticket items this week will be revisiting the classic CrossFit workout "Fran" on Tuesday and heavy Deadlifts on Friday.

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For those who have done enough Fran for their lifetime, we'll have a more advanced option with a heavier barbell and higher skill Gymnastics.

We have a ton of important events coming up for October/November, there will be more information coming out as the dates get closer:

• Sunday, Oct 5: Breast Cancer Awareness Workout for Bring A Friend Day!

• Saturday, Oct 11: Annual Delmonte-Hamzy Police Memorial Workout

• Saturday Oct 25: 3rd Annual Trunk or Treat!

• Tuesday Nov 11: "Chad" for Veteran's Day

• Nov 16th-21st: Canned Food Drive

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Here's a look at our week ahead:

Monday we have a longer piece of Rowing, Jump Rope, Sit Ups, and Kettlebell Swings. Tuesday is Fran/Fran+. Wednesday is another longer workout with a variety of Burpees and DB Lunge movements. Long intervals of Running and Box Jumps for Thursday. Heavy Deadlifts for Friday. Saturday we have Biking, Chest to Bar, and Shoulder to Overhead after a Push Press and Push Jerk strength complex. We'll finish things off Sunday with a Quality EMOM.  

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Here's your weekly rundown:

• MONDAY: (GRIND) AMRAP Rowing, Double Unders, Sit Ups, Kettlebell Swings

• TUESDAY: (SPRINT) Power Clean/Thruster Complex... then Fran/Fran+

• WEDNESDAY: (EFFORT) Handstand/Ring Skill... then DB Lunges and Burpees

• THURSDAY: (GRIND) Intervals: Running and Box Jumps

• FRIDAY: (HEAVY) 2-Rep Deadlift and AMRAP Deadlifts and Toes to Bar

• SATURDAY: (EFFORT) Push Press/Push Jerk Complex... Biking, Chest to Bar, Shoulder to Overhead

• SUNDAY: (QUALITY) EMOM Choice Cardio, DB Floor Press, DB Row, Sit Ups

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ANNOUNCEMENTS:

• Lookout for Upcoming Events!

• 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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