Blog

Starting a new fitness program can be daunting, but it doesn’t have to be.

At Bell City CrossFit, you’ll experience a welcoming community, expert coaches, and scalable workouts that help you build confidence, push your limits, and work towards your fitness goals—no matter your starting point.

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Understanding the New Year Total Wellness Package

Fundamental CrossFit Classes to teach key movements and techniques, preparing you with the confidence and skills needed to safely join group classes and succeed in your fitness journey.

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Mythbuster Monday - CrossFit will make me bulky.

‍Fact: CrossFit is designed to build strength, improve conditioning, and enhance overall fitness.

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Donate to Toys for Tots! Toy Drive for Local Kids in Need!

This holiday season, Bell City Crossfit is collecting new, unwrapped toys to brighten the holidays for children in our community.

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New Year 2025 Kick-Off Promotion!

Ready to take control of your health and feel energized? Tired of clothes that don’t fit right or feeling worn out? We’ve got a program designed to keep it simple: just show up, do the work, and let us handle the guesswork on exercise and nutrition!

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Programming Sneak Peek (12/9-12/15)

We have a solid week of training in store for you this week. We've got more classic CrossFit work as well as some lifting and skill work on some movements we don't get to do very often!

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Give the Gift of Health & Fitness This Holiday Season!

This holiday season, give your loved ones the gift of health, fitness, and wellness with a Bell City CrossFit gift card!

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Mythbuster Monday - CrossFit programming is random and ineffective

Well-Thought-Out & Progressive: Our group class programming is carefully outlined at the start of each year. It's periodized to ensure continuous progress, with clear quarterly and monthly focuses

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Programming Sneak Peek (12/2-12/7)

We hope you all had a wonderful Thanksgiving! Great work last week on our favorite holiday workouts! With that, we welcome you to the first week of December.

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Member doing box step ups with dumbbells

Programming Sneak Peek (11/11-11/16)

We kick off this week by honoring all Veterans with the Hero Workout "Chad". The CHAD1000X fundraiser is raising funds to support Veteran Mental Health Initiatives through The Step-Up Foundation.

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Programming Sneak Peek (11/25-11/30)

Congrats to everyone who PR'd their deadlifts last week! You guys moved some serious weight the past 2 weeks! With that, our 5-3-1 strength cycle has come to an end. As December begins, we are looking at a month full of GPP (General Physical Preparedness) lifting and weeks that are VERY varied!

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Use your HSA/FSA to pay for your Bell City CrossFit membership!

Did you know that your future membership payments may be eligible for reimbursement through HSA/FSA funds? CrossFit is medicine and can often count for tax-free spending - saving an average of 30%!

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Programming Sneak Peek (11/18-11/23)

Congratulations to everyone who PR'd their Back Squats and Push Press last week! We saw some impressive lifts at the gym! This week, we'll continue our re-tests with Deadlift on Tuesday.

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Mythbuster Monday - I have to get into shape before starting CrossFit.

Whether you're new to fitness or looking to take your training up a notch, we’ve got you covered. Every workout is scalable to meet you right where you are today, so there’s no need to wait to start feeling stronger and healthier.

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Programming Sneak Peek (09/09-09/14)

Our annual 100-Day Burpee Challenge kicks off this Thursday, September 12th! Sign up at the gym this week on the clipboard at the Coach's Station to participate.

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Programming Sneak Peek (09/16-09/21)

We have a great week of programming ahead, including 3 GRIND workouts, 2 EFFORT pieces and 1 SPRINT. We kick off the week building to a heavy 3-rep deadlift across 5 working sets on Monday.

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Programming Sneak Peek (09/30-10/05)

We are heading into the first week of October and the last quarter of 2024. As we mentioned last week, this final quarter will be focused on classic CrossFit in a programming phase called, "ALL. WHEEL. DRIVE". This phase is going to aim at giving everyone the most variety of workouts possible in regards to time domains, loading, and movements to start preparing for the 2025 CrossFit Open.

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2nd Annual Trunk or Treat!!

Please join us for the 2nd Annual Trunk or Treat at Bell City CrossFit taking place on Saturday, October 26th from 5:30pm - 9:00pm.

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Programming Sneak Peek (10/07-10/12)

This week we will be starting our final strength cycle of the year, a 5-3-1 strength cycle that will start and end with a test/retest of a 1RM Deadlift, Push Press and Back Squat. To kick off the cycle, we'll be testing out a 1-RM Deadlift, Push Press and Back Squat this week! The full cycle outline can be seen below.

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Programming Sneak Peek (09/23-09/28)

Did you know that Bell City CrossFit will be at the Bristol Mum Festival next Sunday, September 29th?? From 12pm to 6pm we will be at a vendor booth on the field! We'll be running workouts periodically throughout the day, so come visit us and tell all of your friends!

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Programming Sneak Peek (10/21-10/26)

We're heading into week 3 of our 6 week 5-3-1 Strength Cycle, bumping up our RPEs and hitting 1x3 @ RPE 7 / 1x3 @ RPE 8 / 1x3+ @ RPE 9. You'll see Back Squats on Tuesday, Push Press on Wednesday and Deadlift on Friday this week. Be sure to record your results in SugarWOD to help prepare for the upcoming weeks!

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Programming Sneak Peek (10/28-11/2)

Thanks to everyone who came out to our 2nd Annual Trunk or Treat on Saturday evening! It was another successful event, and we hope you all thoroughly enjoyed yourselves! Reminder that this Thursday is Halloween and we'll be running a modified holiday schedule.

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Programming Sneak Peek (11/04-11/09)

This week is a de-load Week for our Strength Cycle, so we have 3x5 Deadlifts, Push Press and Back Squats programmed, keeping weight light, RPE 5 across all sets. Next week (week of 11/11), we'll begin the 1-rep test outs for our 3 lifts.

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Congratulations Coach Ethan!

We’re thrilled to announce that Coach Ethan attended the CrossFit Level 2 training course this past weekend at CrossFit Danbury and earned his Level 2 CrossFit Coaching Certificate!

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Veteran's Day, Monday, November 11th Hero Workout "CHAD"

On Veteran's Day, Monday, November 11th the Hero Workout" CHAD" will be programmed for all group classes at Bell City CrossFit.

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Programming Sneak Peek (09/02-09/07)

Just a reminder that tomorrow is Labor Day, and we'll be running a modified holiday schedule at the gym. There will be a 7:45am and 9:00am Group Class on Monday for the Hero Workout "Hotshots 19". All other classes are cancelled for the day.

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Programming Sneak Peek (08/26-08/31)

We are heading into the last week in August, and what a great month of fitness it has been! We hope you noticed some improvement in technique and/or strength as we progressed through the month.

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Programming Sneak Peek (08/19-08/24)

Congratulations to everyone who PR'd their Snatch and/or Clean & Jerk last week. We hope you found the past 6-week Olympic Weightlifting cycle helpful in gaining a better understanding of and more comfort with these more complicated lifts.

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Programming Sneak Peek (08/12-08/17)

The CrossFit Games kick off in just 4 days! This Thursday, August 8th through Sunday, August 11th the best of the best in the Sport of CrossFit will throw down in Fort Worth, Texas to see who will be crowned Fittest on Earth!

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Programming Sneak Peek (08/05-08/10)

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Programming Sneak Peek (07/29-08/03)

We're already heading into week 4 of our 6-week Olympic Weightlifting cycle! This week, we'll see 5x1 Clean & Jerks on Monday and Snatches on Friday. The goal is 80-90% (RPE 9), so we get to go heavy, however, it is NOT a max day…yet!

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Programming Sneak Peek (07/22-07/27)

This week, we'll enter week 3 of our 6 week Olympic Weightlifting cycle working 5x2 Clean & Jerks on Monday and Snatches on Friday. The goal is 70-80% or Moderate-Heavy loading and once again, you have the option for Squat or Power, or a combination.

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Programming Sneak Peek (07/15-07/20)

Last week, we tested out a 1-rep heavy Snatch and Clean & Jerk to kick off our 6-week Olympic Weightlifting cycle! This week, we have 5x3 Snatch programmed on Monday and Clean & Jerk on Friday both at an RPE 7. The bar is staying moderate for all sets, so it’s a good time to reinforce a solid starting and receiving position for these more technical lifts

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Programming Sneak Peek (07/08-07/13)

Congratulations to all of the Mid-Year Challenge teams for their hard work and dedication throughout this year's competition! Big shout out to our winning teams, "Halfway Hustlers" for Fitness and "C-Team" for Performance!

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Programming Sneak Peek (07/01-07/6)

Great job to everyone who completed all 3 of our Mid-Year Challenge workouts! It was fun watching you all throw down over the past 3 weeks. Official Leaderboard results will be communicated soon!

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Programming Sneak Peek (05/13-05/18)

Congrats to everyone who achieved a 3-rep Bench Press and/or Overhead/Front Squat PR last week! We saw some pretty awesome heavy lifts from you all last week and your coaches are proud of the effort you put in and the quality of movement demonstrated. Keep crushing it!

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Registration is now open for Bell City CrossFit's Kids Summer Camps!

We are thrilled to announce that this summer, we will be hosting two half-day Summer Camps filled with fun, fitness, and friends! Join Coach Makayla and Coach Addy for a week of active adventures, games, crafts, and more!

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Programming Sneak Peek (05/20-05/25)

Murph is just one week away! If you haven't already, don't forget to register and reserve your spot in a heat. We expect a large turnout, which will make this event incredibly fun and exciting! Please listen to your coach's instruction and expect to share rings and pull-up spots during the workout. We're all in this together and this one is dedicated to Sandy.

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Programming Sneak Peek (05/27-06/01)

THANK YOU ALL for coming out yesterday for our annual Murph event. The Sandy fundraiser far exceeded our expectations and this year's Murph had an extra special meaning. We came together to honor Lt. Murphy and all others who have served, but we also came together to pay tribute to our friend and Bell City Family member, Sandy.

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Sign up TODAY to participate in the 2024 MID-YEAR CHALLENGE at Bell City CrossFit!

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Programming Sneak Peek (06/03-06/08)

We have a very special week ahead as it starts our June Bring a Friend Week! Your friend can try a full week of classes at Bell City CrossFit for FREE for one week only, June 1 - June 8.

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Programming Sneak Peek (06/10-06/15)

Thank you to everyone who brought a friend with them to workout last week! We enjoyed having all of our visitors and hope we get to see more of them in the near future. If there are any questions, they can contact us at info@bellcitycrossfit.com!

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Programming Sneak Peek (06/17-06/22)

Well done to everyone who completed the first Mid-Year Challenge workout on Friday, called "The Climb". Once we receive all scores from week 1's workout, we'll tabulate the results and report out the current leaderboard!

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Programming Sneak Peek (06/24-06/29)

First, we conquered "The Climb", next we breached "The Summit" and finally, this Friday we'll tackle our final Mid-Year Challenge workout, "The Descent". This is a 5 Round for Time, RPE 9 workout with Rowing, Wall Balls and Burpee Box Jump Overs.

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Friends Workout Free July 6th!!

Come on in for a workout before your Holiday weekend celebrations!! ‍All friends are welcome to join us for a FREE class at 7:45am or 9am!

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Congratulations to Coach Brandon

We'd like to give a HUGE shout out to Coach Brandon who recently attended the CrossFit Level 2 Certificate Course at Land Warrior CrossFit in Suffield, CT and earned his CrossFit Level 2 Trainer credential (CF-L2)!

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REGISTER TO PARTICIPATE IN THE HERO WORKOUT MURPH!!

The hero workout, "MURPH" will take place at Bell City CrossFit on Saturday, May 25th. Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

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Programming Sneak Peek (05/06-05/11)

This week, we are entering the final week of our Overhead / Front Squat and Bench Press cycle which means we get to build to our max 3 rep lifts! We'll test out a 3 rep Overhead/Front Squat on Tuesday and max 3 rep Bench Press on Friday.

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Programming Sneak Peek (04/29-05/04)

We have worked through the first 4 weeks of our Bench Press and Overhead / Front Squat strength cycle and are entering our "deload" week this week. We'll see 3x10 for both lifts this week using the same Light-Mod weight for all sets. The first full week of May is going to start on a high note as we test our 3RM for the OH/Front Squat & Bench Press!

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Programming Sneak Peek (04/22-04/27)

This week, we head into week 4 of our 6-week strength cycle. 3x4 Bench Press is programmed on Tuesday and 3x4 Front Squat or Overhead Squat is scheduled for Friday. These efforts should be performed at an RPE 9 and at the same heavy weight across all working sets. Next week will be a deload for strength in preparation for our 3-rep tests during the week of 5/6.

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Thank you Coach Todd

After 3 awesome years of whiteboard briefs, epic playlists, flexing in muscle tanks and shouting words of encouragement during grueling WODs, Coach Todd's journey at Bell City CrossFit is taking a new turn. This Friday, April 19th will be Todd's final 5:30 and 6:30pm group classes as he has decided to take a hiatus from coaching due to his busy schedule.

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Programming Sneak Peek (04/15-04/20)

This week, we'll continue our 6-week Strength Cycle hitting 3x6 at a RPE 8/10 building to a Moderate-Heavy or Heavy weight and staying Moderate-Heavy or Heavy across all sets. Front/Overhead Squats are programmed for Wednesday and Bench Press is scheduled for Friday.

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Programming Sneak Peek (04/08-04/13)

This week, we'll continue our GRIND focus with a 24 Minute EMOM on Wednesday and the Benchmark Workout "Filthy Fifty" on Saturday. We'll also progress our strength cycle hitting 3x8 at a RPE 7/10 for the Bench Press (Tuesday) and Front/Overhead Squats (Friday).

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Programming Sneak Peek (04/01-04/06)

April is going to kick off our next strength cycle, and it’s all about VOLUME! We are entering the second quarter of 2024 and Phase 2 of our training cycle..."Towing Capacity". The intent of this upcoming cycle is to build muscular endurance & refine grind pacing in longer workouts.

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Programming Sneak Peek (03/25-03/30)

March is Women's History Month and we're celebrating all of the strong, resilient, determined women at BCCF by programming an entire week of Classic Female CrossFit Benchmarks along with some new ones!

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Troubleshooting with Coach Ethan infographic

Introducing Troubleshooting Sessions with Coach Ethan

Are you ready to level up your training game? Do you have a specific goal in mind but need expert guidance to get there? We've got just the solution for you! Introducing our brand new 30-minute Personal Training session: "Troubleshooting" with Coach Ethan!

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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...

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Spring schedule adjustment infographic 2024

Spring Schedule Changes Effective Monday, March 18th

Following our seasonal review of class attendance averages, a decision has been made to adjust the weekday schedule effective Monday, March 18th.

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Kris D and Rick H post-workout in beach gear

Programming Sneak Peek (03/11-03/16)

Here we go! Heading into the final week of the 2024 CrossFit Open!! We've seen two amazing workouts, one fast and furious for the bodyweight ninjas and the second a long grind requiring power, strength, skill and endurance.

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Programming Sneak Peek (03/04-03/09

It was so exciting to see so many of you fight your way through 24.1, the effort was amazing! Join us on Thursday evening during the 5:30pm hour to watch two of our Superstar Masters Athletes, Kris DelValle and Rick Hart go head-to-head in our 24.2 Thursday Throwdown!

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Dave Castro's cryptic hint for Open Workout 24.1

Programming Sneak Peek (02/26-03/02)

This is a BIG week in CrossFit-land because Thursday kicks off the 2024 CrossFit Games season! The live announcement of CrossFit Open Workout 24.1 will take place on Thursday, February 29th at 2pm EST. In case you missed it, Dave Castro's helpful hint is included in the image below...You can watch the Live Announcement on the CrossFit Games website or the CrossFit Games YouTube channel.

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Two Members supporting each other in the Open workouts

Programming Sneak Peek (02/12-02/17)

What a fantastic week we had at the gym last week! So many Back Squat, Deadlift and Open Workout 22.1 PRs! Congrats to everyone who achieved a personal best in weight, score or technique last week.

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The 2024 CrossFit Open: What to Expect at Bell City CrossFit!

The 2024 CrossFit Open is nearly upon us! The Open will kick off in just 17 DAYS with the announcement of CrossFit Open Workout 24.1!‍‍ Here's an overview of what's taking place at the gym during this year’s 3-week CrossFit Open.

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Paul doing an Open workout with Coach Jake C as judge

Programming Sneak Peek (02/19-02/24)

The 2024 CrossFit Open kicks off next Thursday, February 29th!! In just 11 days, we'll find out what the first workout of the 2024 CrossFit Open Season will be...what are you hoping shows up this year?? Wall Walks? Cleans? Toes to Bar? Dumbbells?? Double Under CrossOvers??? Find out how to watch the first announcement featuring Jeff Adler, Brent Fikowski, Alex Gazan and Alexis Raptis.

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A group class assembled at the white board

Programming Sneak Peek (02/05-02/10)

This is the FINAL week of our Post-Strength Deadlift & Back Squat Progressive Overload Strength Cycle! Which means we're building to a 1-rep Deadlift on Monday and Back Squat on Friday.

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Programming Sneak Peek (01/22-01/27)

This week, we head into week 4 of our 6-week Progressive Overload strength cycle. Rep scheme will be 8 sets of 2 reps using the same heavy weight across for all sets. These are RPE 9 efforts and are again programmed as post workout strength to allow us to practice breathing, bracing and lifting properly while already fatigued.

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Programming Sneak Peek (01/29-02/03)

We're heading into Week 5 of 6 in our Deadlift & Back Squat Progressive Overload Strength Cycle. This means we're deloading our lifts hitting 5 sets of 5 reps at the same light weight for all sets (RPE 5).

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Programming Sneak Peek (01/15-01/20)

Thank you to everyone who came out to celebrate the holidays and New Year with us. It was so nice seeing so many of you outside of the gym, and in real clothes! We appreciate all of the support we receive from the amazing Bell City CrossFit Community and are looking forward to the next community outing!

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Programming Sneak Peek (01/08-01/13)

omorrow, Monday, January 8th kicks off our BRING A FRIEND WEEK!! There's still time for your friend or family member to register for a FULL WEEK of classes for FREE!

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Introducing the Bell City Book Club

Looking to start a reading habit in 2024? Interested in reading more books about Health, Wellness, Mindset, Fitness, Nutrition, Habits and Self-Help? Want to have a forum to discuss concepts and ideas presented in these books to help you better understand and incorporate them into your life?

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Programming Sneak Peek (01/01-01/06)

I hope you're all enjoying the FINAL day of 2023! Have you given any thought to your 2024 goals yet? What routines or habits will you begin incorporating to help you move towards those goals? Be sure to note your 2024 goals on the "Bell City CrossFit Goals Board" at the gym this week so we can help hold you accountable!

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Programming Sneak Peek (12/25-12/30)

Here we are, heading into the FINAL week of 2024!! First of all, CONGRATULATIONS 🥳 to our 10 Burpee Challengers who successfully completed the 100-day Challenge! Looking ahead to January, we'll be starting a 3-month Phase titled “All Gas.”

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Marisa performing a deadlift in the 12-days of Christmas workout

Programming Sneak Peek (12/18-12/23)

This is an excellent time to reflect upon all of the progress you've made in 2023! Be proud of yourself for your commitment, consistency and determination to make your health and fitness a priority. This is also an excellent time to look ahead to 2024, identify some goals for yourself and outline a plan to achieve them.

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Understanding CrossFit

From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable.

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Members riding air bikes during a workout

Programming Sneak Peek (12/11-12/16)

We just wrapped up our strength cycle deload week, with the goal of allowing a bit of recovery while also focusing on flawless technique and execution. This week, we'll see how our wave loading cycle over the past 4-weeks has served us as we take 20-22 minutes to build to a 1-rep heavy, RPE 10 Push Jerk, Deadlift and Back Squat.

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Group pic of an event at Bell City CrossFit

Loneliness is Making You Sick - CrossFit Can Help

We live in the golden age of connectedness. Twenty-three billion text messages are sent worldwide daily; 333 billion emails; 4.8 billion users spend an average of two hours and 24 minutes on social media each day. Yet, we’re lonelier than ever, and the growing prevalence of loneliness is more than just sad. It’s a serious health issue. Now for the good news: There is a place where you can treat the whole problem all at once. In fact, there are 13,000 of them all around the world.

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Bell City CrossFit Annual Toy Drive with the Bristol PD

Programming Sneak Peek (12/04-12/09)

December is all about staying consistent through the final month of the year and prepping to hit the ground running in 2024! We begin this month by finishing our strength cycle and testing all 3 movements in the second full week of December.

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Programming Sneak Peek (11/27-12/02)

Looking ahead to this week, we move into week 3 of our wave loading cycle with a bit less volume and a bit higher RPE 9. Remember to prioritize Technique, Consistency and only then Intensity...master the basics on the foundational, functional movements that carry over to your day-to-day movement.

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Programming Sneak Peek (11/20-11/25)

Heading into our holiday week, we have THREE fun Thanksgiving-themed workouts this week, "Shake Ya Tailfeather" on Tuesday, "Turkey Trot" on Thursday and "Boom. Roasted." on Friday. As a reminder, we'll be running a modified holiday schedule on Thursday (5:30am, 8am, 9am) and Friday (8am, 9am) this week.

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Use your HSA/FSA to Pay for your Bell City CrossFit Membership

Your future membership payments may be eligible for reimbursement through HSA/FSA funds. CrossFit is medicine and can often count for tax-free spending - saving an average of 30%!

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Programming Sneak Peek (11/13-11/18)

This week, we're heading into the first week of our new wave loading cycle. Hitting 10-8-6-8-6-4 Push Jerks, Deadlifts and Back Squats this week. These efforts are at a RPE 6, and just the beginning of a 5-week cycle, so stay conservative and focus on building solid mechanics.

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Programming Sneak Peek (11/06-11/11)

Congratulations to all of our members who put up some impressive Bench Press and Power Clean PRs last week!! This first wave loading cycle did not disappoint and I hope you all are excited to enter our second wave cycle focusing on Back/Front Squats, Push Jerk and Deadlift next week.

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Programming Sneak Peek (10/30-11/4)

This week, we are heading into Week 5 of our wave loading strength cycle and we'll be testing out a 1-rep heavy Bench Press and Power Clean. Our Overhead or Front Squat test out will be pushed to next week,(11/7) to make room for the super spooky Halloween workout "Witch Way" 🧙‍♀️ programmed for Tuesday.

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Programming Sneak Peek (10/22-10/28)

At the gym this week, we're heading into Deload Week in our strength cycle with RPE 5 efforts, meaning sub-maximal, light to moderate loading in anticipation of our test outs next week. Focus is on technique and preparation for next week.

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Programming Sneak Peek (10/16-10/21)

This week, we're heading into week 3 of our strength cycle. The wave loading for our Power Cleans, Bench Press and Overhead Squats or Front Squats changes to 6-4-2-4-3-2 with an RPE 9 starting Moderate+ and building to Heavy+. Remember the mantra MECHANICS 👉🏻 CONSISTENCY 👉🏻 INTENSITY on these heavy days and prioritize quality reps & proper ROM > load.

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Programming Sneak Peek (10/9-10/14)

Thank you to everyone who came out yesterday to support the Beekley Center for Breast Health & Wellness at Bristol Hospital. Together, we were able to raise over $1,100 all of which will be donated directly to the Breast Health Fund which helps uninsured patients in our community receive affordable breast health care.

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Breast Cancer Awareness WOD + Fundraiser at Bell City CrossFit

Join us on Saturday, October 7th for a Breast Cancer Awareness WOD + Fundraiser at Bell City CrossFit! All proceeds will benefit the Beekley Center for Breast Health & Wellness at Bristol Hospital.

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Programming Sneak Peek (9/25-9/30)

Heading into the last week of September, we have some great workouts programmed! 3x6 Overhead Squats or Front Squats on Monday, continuing our Jump Rope focus + Deadlifts on Tuesday followed by the classic CrossFit Benchmark Workout "Cindy" programmed for Wednesday (last seen on April 29th, 2023). Thursday is a great Partner Workout GRIND, and on Friday we'll see some heavy Power Snatches programmed.

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Breast Cancer Awareness WOD & Fundraiser

Programming Sneak Peek (10/2-10/7)

New month, new strength cycle!! As we mentioned last week, this month, we'll start seeing wave loading for the Power Clean, Bench Press, and Overhead or Front Squat. We will see these movements once a week in a strength session that will gradually build us to heavy doubles and then finish off with a 1RM attempt. This week, we'll see 10-8-6-8-6-4 Power Cleans on Tuesday, Bench Press on Wednesday and Overhead or Front Squats on Saturday.

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