Bell City CrossFit
Programming Sneak Peek - Week of 11/1/2021
Thank you to everyone who came out on Saturday to throwdown at our Barbells for Boobs event! It was a great day at the gym, and we raised some money for a great cause! Check out the pics from the event on our Flickr page!
Another frightfully fantastic week of workouts this week! We're entering week 6 of our 8-week cycle, which means 4x3 at (21x1) on the back squat and bench press, building from week 3’s 4x3 at (32x1) and last week’s 4x5 at (21x1).
Here’s the rundown:
Monday: Back Squats, AMRAP x 14’ DB Work! (EFFORT)
Tuesday: FIGHT GONE BAD! Last seen January 29, 2021 (EFFORT)
Wednesday: Bench Press, Longer slog of a workout Burpees, Running & Slamballs (EFFORT)
Thursday: Squat Clean Thruster Complex + PAINKILLER, last seen April 30th & Feb. 9th. (EFFORT)
Friday: Push Press + Push Jerk Complex (SPRINT)
Saturday: Join Coach Todd for a Snatch Complex + AMRAP x 24 MINUTES of HPS, BJOs and C2B (GRIND)
Looking ahead, week 7 will be a deload week, expect 7-5-3 at (1111) for your Back Squat and Bench Press, a 3-Rep Squat Clean, 5-5-5-5 Push Jerk, and the HERO workout "Chad" on Veteran's Day. Then, on week 8, we'll test out a 3-RM Bench, Push Jerk and Back Squat along with the benchmark workout “Roller Coaster”!
Coach Erin’s next Yoga Class is Sunday, November 21st. Drop-ins are $25! Rest, Restore, Recover!
Veteran’s Day “CHAD”, Thursday, November 11th!
Y’all are killin’ it in the gym, Bell City! Keep it UP!