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!

Reminder that tomorrow, January 1, 2024 we'll be running 3 holiday classes!  Kick off the new year right and join us at 7am, 8am or 9am for the workout, "New Year, Same Burpees" an RPE 8 GRIND workout with a 2024m Row, along with plenty of Burpees Over Bar and Hang Power Cleans. 🥵

Please join me in congratulating Lauren on earning her next month's membership FREE after successfully completing the 100-Day Burpee Challenge! All successful competitor's names were entered to win and Lauren's name was randomly selected! 🥳 Congrats, Lauren!

This week, we enter our Q1 3-month Phase titled “All Gas.”  As mentioned last week, you can expect some high RPE workouts aimed at building your engine and top end performance to help prepare for the 2024 CrossFit Open. We will also see 1 old CF Open workout per week leading up to the Open and this week that falls on Saturday with "Open 17.5", a 10-round couplet of Thrusters and Double Unders.

This week also kicks off the 6-week Back Squat & Deadlift progressive overloading cycle.  You'll see 5x5 Back Squat programmed as post-workout Strength on Tuesday and 5x5 Deadlift also post-workout programmed on Friday. Remember, this is only week 1 of 6, and the 5x5 sets across (at the same weight), should be an RPE 6 Moderate effort. Record your results in SugarWOD and gradually progress yourself over the course of this strength cycle.

Be on the lookout for more information regarding the 2024 BCCF Programming Outlook delivered to your inboxes tomorrow morning!

🌟 REMINDER: BRING A FRIEND WEEK!! 🌟  We're ONE week away from our BAF week!  Have your friend or family member register for a FULL WEEK of classes for FREE HERE.  Our Bring a Friend week is taking place from Monday, January 8 through Saturday, January 13th.  Your friend can attend any classes they'd like during this week (they do not have to attend with you). If your friend signs up, you BOTH receive 30% off your next membership.

‍

‍

Here's what we have to look forward to in the FIRST week of 2024!

• MONDAY: (GRIND) "New Year, Same Burpees" For Time 2024m Row immediately into Burpees Over Bar and Hang Power Cleans

• TUESDAY: (EFFORT) RPE 9 AMRAP x 8 Minutes Ascending Ladder of Back Squats and Toes to Bar followed by 5x5 Back Squats (wk 1/6)

• WEDNESDAY: (GRIND) On a 22:00 running clock, Run 1 Mile immediately into AMRAP in remaining time Muscle Ups/Up Down Pull-Ups, Handstand Push Ups/DB Strict Press, KB Swings

• THURSDAY: (QUALITY) Turkish Get-Up + Box Step-Up/Jump Practice followed by 3-Sets for Quality Cardio of Choice, DB/KB Turkish Get-Ups, Tuck-Up + V-Up, Goblet Box Step-Up, Box Jump

• FRIDAY: (EFFORT) RPE 8 AMRAP x 12 Minutes Bike, Push-Ups, Alt. DB Devil's Clean, followed by 5x5 Deadlift (wk 1/6)

• SATURDAY: (SPRINT) 5-4-3-2 Push Press followed by Open 17.5 RPE 9 10 Rounds for Time 9 Thrusters, 35 Double Unders with Partner Option available!

‍

‍

ANNOUNCEMENTS:

• New Year's Day Holiday Schedule: Monday, 1/1: 7am, 8am, 9am

• Bring a Friend WEEK: Monday, January 8 - Saturday, January 13th. Friends can register HERE.

• BCCF Holiday Party!  Sign Up NOW! Saturday, January 13th 3pm at Kinsmen. Sign-up sheet is at the gym.

‍

Have a very HAPPY NEW YEAR!  We can wait to watch your progress in 2024!