Programming Sneak Peek (9/8-9/14)

What's up Bell City!

We've got a packed week ahead as we continue our GPP programming through September. Down the road, our NEXT strength cycle will consist of Overhead Squats, Power Cleans, and Bench Press, so expect to see more of those in the next few weeks.

Also this week, we have our annual 9/11 Memorial Workout, "Stand Tall" on Thursday. Stand Tall is a 2001m Row, 9 rounds of 11 Deadlifts, 11 Box Jumps, and 11 Pull Ups, and a 2001m Run.

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Upcoming Events: Be on the lookout for more info!

• 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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Registration for the CrossFit Everyday Hero Service Cup has begun. The Service Cup is an annual online competition where service members compete against other service members for a chance to qualify for an in-person event at the end of the year.

Eligible professions are: Military, Fire, Law Enforcement, Medical, and Educator. There are other categories as well for participation but only those listed are eligible for the end of the year event. If you fall in one of these categories and want to participate, you can register HERE

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Here's a look at our week ahead:

Monday we have some Ring Dip skill work with a Double Under, Run, Farmers Carry, and Ring Dip workout. Tuesday is 5X5 Overhead Squats. Wednesday will be Rope Climbs, Up Downs, and Sit Ups. Stand Tall for 9/11 on Thursday. 3-Rep Bench Press on Friday. We've got Bike, Toes to Bar, and Hang Squat Cleans for Saturday. Sunday we'll finish off the week with a long EMOM of Shuttle Runs, Static Holds, and Bodyweight Movements for Quality.

Here's your weekly rundown:

• MONDAY: (EFFORT) Ring Dip Skill... Double Unders, Run, Farmers Carry, Ring Dips

• TUESDAY: (SPRINT) 5x5 Overhead Squat/Front Squat... Handstand Push Ups, Hang Power Snatch, Overhead Squats

• WEDNESDAY: (EFFORT) AMRAP Rope Climbs, Up Downs, Sit Ups

• THURSDAY: (GRIND) Stand Tall 9/11 Memorial Workout

• FRIDAY: (SPRINT) 3RM Bench Press... AMRAP Lunges and Push Ups

• SATURDAY: (GRIND) EMOM Clean Complex then Chipper Style Biking, Toes to Bar, and Hang Squat Cleans

• SUNDAY: (QUALITY) EMOM Shuttle Runs, Wall Walks, Ring Rows, Plank Holds

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ANNOUNCEMENTS:

• Lookout for Upcoming Events!

• Everyday Hero Service Cup Registration 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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