Programming Sneak Peek (9/22-9/28)

What's up Bell City!

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Great work last week with Fran, tons of Lunges, and Running!

We have another packed week ahead as we continue to get familiar with the movements that we'll see in our next cycle. This week, we have a 3-Rep Overhead Squat or Front Squat on Monday and more Bench Press on Friday.

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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! Register HERE

• 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:

3-Rep Overhead or Front Squat on Monday. Tuesday will be AMRAP Double Unders, Rowing, and DB Strict Press. Wednesday is Power Cleans and Ring Muscle Ups (Pull Ups). Long Quality Cardio for Thursday with Choice Cardio, Up Down Broad Jumps, and Plank Holds. Friday is 8-6-4-2 Bench Press. Saturday is a long chipper-style Wall Balls, Bike Cals, Toes to Bar, Burpees, and Snatches. Sunday we'll finish off the week with some Quality Bear Crawls, Wall Ball Running, Rope Climbs, and Suitcase Carries.  

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Here's your weekly rundown:

• MONDAY: (EFFORT) 3 Rep Overhead/Front Squat... Running and Air Squats

• TUESDAY: (EFFORT) AMRAP Double Unders, Rowing, DB Strict Press, Handstand Push Ups

• WEDNESDAY: (HEAVY) Power Cleans and Ring Muscle Ups

• THURSDAY: (GRIND) EMOM Choice Cardio, Up Down Broad Jumps, Planks

• FRIDAY: (SPRINT) 8-6-4-2 Bench Press... AMRAP Wall Walks, FRACK Lunges, Box Jump Overs

• SATURDAY: (GRIND) Chipper: Wall Balls, Bike Cals, Toes To Bar, Burpees, Squat Snatches

• SUNDAY: (QUALITY) 3 Sets: Bear Crawl, Wall Ball Run, Rope Climbs, Suitcase Carry

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ANNOUNCEMENTS:

• Lookout for Upcoming Events!

• Bring A Friend/Breast Cancer Awareness Sign Up 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

Have a great week everyone!

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