Programming Sneak Peek (9/7-9/13)

Hey Bell City,

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

First and foremost, a reminder that tomorrow is Labor Day! We will be running a limited holiday schedule with 5:30am, 7:45am, and 9:00am group classes only. We'll be taking on the Hero Workout "Daniel" to kick off the week! "Daniel" is in memory of Sgt 1st Class Daniel Crabtree, who was killed in Iraq June 8, 2006.

In addition to "Daniel," we will be memorializing the 343 fallen firefighters who lost their lives September 11th, 2001. This year's workout is the "9/11 343 Tribute," consisting of 9 rounds for time of lateral burpee box jump overs, power snatches, overhead squats, and bar muscle-ups.

As a programming note, we are finishing up our Project Mayhem training cycle. This week, we will be retesting our 8RM Front Squat and Push Press before we head into our next training cycle.

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💪Here's a look at the rest of the week ahead:

Monday we'll kick things off with Hero Workout "Daniel" and our 8RM Front Squat. Tuesday brings a gymnastics-focused AMRAP with GHDs or V-Ups, Wall Walks, and Box Jumps. Wednesday is another monthly challenge... Partner 5K Row. Thursday we'll work up to a heavy 8-rep Push Press before finishing with Double Unders and Single-Arm Overhead work. Friday is our 9/11 343 Tribute. Saturday will be a partner conditioning day with rowing, gymnastics, Box Step Overs, and Kettlebell work. We'll close out the week Sunday with a longer running and bodyweight workout featuring longer Runs, Push Ups, and Air Squats.

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🤸‍♂️‍Here's your weekly rundown:

MONDAY: (STEADY) 8RM Front Squat and Hero Workout "Daniel"

TUESDAY: (SPRINT) GHDs/V-Ups, Wall Walks, and Max Box Jumps

WEDNESDAY: (CHALLENGE) Partner 5K Row

THURSDAY: (SPRINT) Heavy 8-Rep Push Press... Double Unders and Single-Arm Overhead Work

FRIDAY: (GRIND) "9/11 343 Tribute"  Burpee Box Jump Overs, Power Snatches, Overhead Squats, and Bar Muscle Ups

SATURDAY: (GRIND) Partner Rowing, Gymnastics, Box Step Overs, and Kettlebell Work

SUNDAY: (STEADY) Running, Push Ups, and Air Squats

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ANNOUNCEMENTS:

LABOR DAY: 5:30a, 7:45a, 9:00a

🧘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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