Programming Sneak Peek (9/21-9/27)

📢Hey Bell City,

It's time for your weekly programming update as we head into the final full week of September!

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We have a solid week ahead with daily strength and some fun conditioning pieces. For strength, expect to see Tempo Front Squats on Wednesday and Tempo Deadlifts on Friday. This will give us the opportunity to work on our positional strength throughout controlled ranges of motion for those movements.

We will also see some Overhead Squatting on Monday and some fun Bodybuilding/Strength Circuits mixed into the other days of the week.

Today is Day 11 of the Burpee Challenge! Keep up the good work and stay on top of your burpees! Don't fall behind!

Bring A Friend: The first Sunday of every month is Bring A Friend Day! Friends can come try out a Sunday class for free. Our next BAF Day is 10/4. This one is especially important to us as it is our annual Breast Cancer Awareness Workout. It will be a great time for a great cause! Sign up HERE

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Here's a look at the week ahead:

Monday kicks off the week with Overhead Squats and a multi-part Bike and Sandbag Clean workout. Tuesday brings a longer chipper with Handstand Push Ups, Running, Rope Climbs, and DB Thrusters. Wednesday is Tempo Front Squats. Thursday is Running and Power Snatch. Friday is a big chipper featuring Bar-Facing Burpees, Deadlifts, Front Squats, Squat Cleans, and Bar Muscle Ups. Saturday is a nice 25-minute Full-Body EMOM. We'll close out the week Sunday with a steady four-round workout of Sit Ups, Farmer Carries, single-arm work, and Bodyweight Lunging.

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Here's your weekly rundown:

• MONDAY: (EFFORT) Overhead Squats and Bike and Sandbag Cleans

• TUESDAY: (EFFORT) Upper Body Push/Pull...Handstand Push Ups, Running, Rope Climbs, and DB Thrusters Chipper

• WEDNESDAY: (STEADY) Tempo Front Squats...Rowing, Box Jumps, and Double Unders

• THURSDAY: (SPRINT) Power Snatch and Run Intervals

• FRIDAY: (PAIN CAVE) Tempo Deadlifts...Bar-Facing Burpees, Deadlifts, Squat Cleans, Front Squats, and Bar Muscle Ups

• SATURDAY: (GRIND) 25-Minute EMOM: Row, Wall Walks, Run, and DB Box Step Overs

• SUNDAY: (QUALITY) Sit Ups, Farmer Carries, Single-Arm Work, and Lunges

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‍ANNOUNCEMENTS:

• Burpee Challenge Day 11

• Bring A Friend: 10/4

• 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

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Let's have a great week, Bell City!

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