Programming Sneak Peek (9/28-10/4)

Hey Bell City,

Welcome to the first week of October!

Here's a quick look at the week ahead as well as some important announcements!

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This time of the year is always PACKED with events:

💗Sunday, October 4th: Breast Cancer Awareness Day and Bring A Friend Day!

The first Sunday of every month is Bring A Friend Day! This month's BAF Day happens to fall on our annual Breast Cancer Awareness Workout! So bring your friends and wear you pink! It will be a great time for a great cause! Friends can sign up HERE. We are also accepting donations towards the Breast Cancer Research Foundation. Donation link is HERE.

💙💙Saturday, October 10th: Demonte-Hamzy Memorial Workout

October 10th will be our annual Bristol PD Memorial workout in honor of Lieutenant Dustin DeMonte and Sergeant Alex Hamzy who were tragically killed in the line of duty October 12th, 2022. Please come join us as we memorialize our Bristol Heros. We will be taking on the Hero Workout "Good" in their honor

🎃Saturday, October 24th: Trunk or Treat

Our annual Trunk or Treat will be Saturday, October 24th at 3PM. Dress up, decorate your trunk, and sling candy to our Bell City Kiddos. We'll also have a pot luck, so bring your favorite party dish!

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As for training this week, we have a solid mix to look forward to.

Big ticket items will be Back Squats on Monday, Deadlifts Wednesday, and Power Cleans on Friday. We will also hit two benchmark workouts: "JT" on Tuesday and "Jerry" on Thursday. That will all be capped off with our annual Breast Cancer Awareness Workout on Sunday for Bring A Friend Day.

Here's a look at the week ahead:

Monday kicks off with Back Squats for strength and then a HEAVY Front Squat and Pull Up couplet. Tuesday brings a double "JT" (21-15-9  Handstand Push Ups, Ring Dips, and Push Ups. Wednesday is Deadlifts with Wall Balls and Alternating DB Snatches. Thursday brings the classic "Jerry," a mile run, 2,000m Row, and another mile run. Friday is Power Cleans with a Sprint/Skill gymnastics workout. Saturday features repeated intervals of Rowing, DB Box Step Overs, and Push Ups. We'll close out the week Sunday with our annual Breast Cancer Awareness Workout.

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Here's your weekly rundown:

• MONDAY: (HEAVY) Front Squats and Pull Ups

• TUESDAY: (QUALITY/GRIND) Double "JT" — Handstand Push Ups, Ring Dips, and Push Ups

• WEDNESDAY: (EFFORT) Wall Balls and Alternating DB Snatches

• THURSDAY: (GRIND) "Jerry" — 1-Mile Run, 2,000m Row, 1-Mile Run

• FRIDAY: (SPRINT) Handstand Walking, Bar Muscle Ups, and Box Jump Overs

• SATURDAY: (EFFORT) Rowing, DB Box Step Overs, and Handstand Push Ups

• SUNDAY: (GRIND) Breast Cancer Awareness Workout

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ANNOUNCEMENTS:

• Burpee Challenge Day 19

• Bring A Friend: 10/4 and Breast Cancer Awareness Day

• Breast Cancer Research Foundation

• 10/10 DeMonte-Hamzy Memorial Workout

• Trunk or Treat Oct 24

• 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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Have a great week everyone!

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