Programming Sneak Peak (1/13 - 1/19)

Hey Bell City!

Great job testing those Deadlifts and Front Squats this week! If you hit a new PR, great! If you didn't, you established a baseline for the rest of the cycle and you'll have another opportunity to retest in a few weeks!

We had a lot of great work last week. We really pushed the pace with some more Open style workouts and the 17.5 Open redo!

This week, our tempo work for our strength cycle begins with (32X1) for Front Squats and (31X1) for our Deadlifts. This tempo work will bring the burn and help us develop strength and stability throughout the positions of the lifts.

Some other highlights of the week will be "Nate" on Monday and Open Workout 14.1 on Friday! Please read up on Nate Hardy HERE.

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📢In case you missed some announcements:  

New Year Nutrition Kickstart starts January 27th! Let Coach Nickie and Coach Melanie help you with your nutrition needs this year! Spots are limited and time is running out! Register Here!

Join us for the BCCF annual Holiday Party January 18 at Kinsman Brewing from 3-6pm! Sign up sheet is at the front of the gym! Please sign up by 1/14 so we can let Kinsman know a headcount! There is also a sign-up sheet for the gift exchange at the front of the gym!

Registration for the 2025 CrossFit Games Open starts January 15 with the first workout being Feb 27! Check out more of the 2025 Season HERE.

If you want to hone your skills in preparation for the Open, keep an eye out for skill sessions coming soon! You'll have dedicated time and instruction for all of those tricky movements you are likely to need for the Open.  

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This week, we will honor Nate on Monday, our Tempo Front Squats will be Tuesday with DB Lunges and Toes To Bar. Wednesday we will work on our Power Clean positioning with a Running and Power Clean sandwich. Thursday we have a good QUALITY workout of Turkish Get-Ups, Push Ups, and Cardio. Friday is our Tempo Deadlifts and 14.1 day! For the weekend, we have a Rowing, Pull-Up, and Front Squat chipper and a 30 minute AMRAP for Sunday.  

TEMPO STRENGTH CYCLE (1/6-2/21)

Week 1 – Test 1RM Front Squat & Deadlift

Week 2 – 5x4 (32X1) FS / (31X1) DL <--- You Are Here

Week 3 – 5x3 (31X1) FS / (31X1) DL

Week 4 – 5x2 (21X1) FS / (21X1) DL

Week 5 – 5x1 (20X1) FS / (20X1) DL

Week 6 – Deload

Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (GRIND) "Nate" 20min AMRAP 2 Muscle Ups, 4 Handstand Push Ups, 8 Kettlebell Swings

• TUESDAY: (SPRINT) 5x4 Tempo Front Squats (32X1) 6 Rounds: DB Lunges and Toes To Bar

• WEDNESDAY: (EFFORT) Power Clean Complex... Run, Power Clean, Run

• THURSDAY: (QUALITY) Choice Cardio, Turkish Get Ups, Push Ups, DB Press, Box Step Ups

• FRIDAY: (SPRINT) 5x4 Tempo Deadlifts (31X1) Open Workout 14.1

• SATURDAY: (HEAVY) CHIPPER: Rowing, Pull Ups, Front Squats

• SUNDAY: (GRIND) 30min AMRAP: Burpee Box Jump Overs, KB Swings, Sit Ups, Suitcase Carry

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ANNOUNCEMENTS:

• New Year Nutrition Kickstart beginning on January 27th Register HERE!

• CrossFit Open Registration Begins Jan 15!

• BCCF Holiday Party at Kinsmen Brewing Sat. January 18th 3-6pm. Sign Up by 1/14!

• 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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