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

Welcome to Leading Ladies Week, Bell City!

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! Your weekly workouts include, "Catching Some Earhart", "Dear Dolly", "Running RBG", the Classic Partner Workout "Laura", "Feeling Frida" and "BCCF Girls" a new spin on the Classic "Nasty Girls" workout.

These workouts will allow us to utilize all of the Strict Pull-Up and HS Holding skill/strength sessions we've been working on throughout this month. Be sure to record your results for these Benchmarks in SugarWOD so you can reflect back in the future.

Don't forget to sign up for a Troubleshooting session with Coach Ethan!  If you have a specific goal in mind but need expert guidance to get there, book a 1 on 1 30-minute session with Coach Ethan to build your skill and formulate a plan.  During your Troubleshooting session, Coach will assess your current fitness level, discuss your objectives, and develop a roadmap to success that's tailored specifically to your needs. Whether it's incorporating specific accessory work, adjusting your training regimen, or fine-tuning your form, Coach Ethan will provide you with the tools and knowledge you need to succeed.  REGISTER HERE.

‍

Let's take a look at your weekly rundown:

• MONDAY: (EFFORT) 5-5-5-5 Double Overhand Deadlift followed by "Catching Some Earhart". Box Jump Overs and Deadlifts

• TUESDAY: (EFFORT) "Dear Dolly" Thrusters, Chest to Bar Pull-Ups/Jumping Pull-Ups and Handstand Push Ups or Hand Release Push Ups

• WEDNESDAY: (EFFORT) "Running RBG" EMOM x 16 Minutes Run, Max Weighted Sit-Up.  Partner Finisher.

• THURSDAY: (GRIND) Every 1:30 x 6-Sets High Hang Power Clean + Hang Power Clean + Power Clean.  "Laura" AMRAP (with a Partner) in 21 minutes 30 Cal Row, 20 Burpees Over Rower, 10 Power Cleans. Solo option also available.

• FRIDAY: (SPRINT) Build to a Moderate 2-Rep Split Jerk or Push Jerk, "Feeling Frida" EVERY 2:00 x 6 SETS 60 Double Unders, Unbroken Shoulder to Overhead -Rest w/ Time Remaining-

• SATURDAY:(HEAVY) "BCCF Girls" a spin on the original "Nasty Girls". Partner 20 Minute AMRAP Bike, Pistols/Narrow Stance Squats, Bar Muscle Ups/Strict Pull-Ups, Front Squats.  Solo option available

‍

ANNOUNCEMENTS:

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

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class!  Tuesday/Thursday 10am starting April 16th.  Book a No Sweat Intro with Coach Melanie HERE to learn more!

• Quarterfinals: April 17-22nd