Programming Sneak Peek (03/18-03/23)

What an epic finish to the 2024 CrossFit Open!  It has been such a blast watching everyone give it their all on the gym floor.  So many athletes pushed themselves and exceeded their expectations...whether it was using a 50/35# DB for Snatches, RX'ing a work-out, nailing some double unders, or getting some chest to bar pull-ups, it was so exciting to watch.  I hope you all had a great experience, are proud of your effort and performance and have some take-aways to continue working on.

Next on tap, Quarterfinals!  The top 25% of individuals and age group competitors will qualify to participate in Quarterfinals which will take place this year from April 17-22nd. Be on the lookout for more information about that event as we get closer to the competition.

Just because the Open is behind us doesn't mean the workouts stop!  We're heading into an awesome week of workouts with rope climbs, a partner 30 minute AMRAP, some fantastic bodybuilding sessions and let's not forget the Death By Burpees...😵💀

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Let's take a look at your weekly rundown:

• MONDAY: (EFFORT) AMRAP x 16 Minutes Rope Climbs, Back Rack Lunges, Sit-Ups, Russian KBS

• TUESDAY: (QUALITY) EMOM x 20 Minutes Run, DB Goblet Curtsey Lunges, DB Goblet Squats, DB Slides

• WEDNESDAY: (EFFORT) Bodybuilding Strength Session, Every 4:00 x 4-Sets Bike and Box Jumps

• THURSDAY: (GRIND) In Teams of 2 AMRAP x 30 Minutes Row, Toes to Bar, Deadlifts, Farmer's Carry

• FRIDAY: (EFFORT) Handstand Practice followed by...DEATH BY BURPEES! 😵💀

• SATURDAY:(HEAVY) Build to a Mod/Heavy 2-rep Hang Power Clean + AMRAP x 12 Minutes Hang Power Cleans, Bar Muscle Ups/Pull-Ups, Jump Rope

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ANNOUNCEMENTS:

• Bell City CrossFit Book Club: March-April "GRIT: The Power of Passion and Perseverance" by Angela Duckworth

• Quarterfinals: April 17-22nd