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

Hello Bell City CrossFit!

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 💓.

On Memorial Day, Monday, May 27th, we'll run two morning classes; 8am and 9am.

We start this week off with a bang with the classic Crossfit workout, "Kelly"; a 5 round for time grind of running, box jumps and wallballs.  We have one more day of Murph extra credit homework this week, before the big event on Saturday.  Friday is a "For Quality" workout meant to get you sweaty and ready but not beat you up the day before Murph.  

Also, in case you missed it, we're running another Bring a Friend week at the gym from Saturday, June 1 - Saturday, June 8th!  Find a friend and have them register HERE for a FREE WEEK of workouts!  They can attend any class during that week, they do not have to attend with you.  If they purchase a membership before the end of the month, you both receive 30% off your next membership!

We have a lot of exciting events coming up, be sure to check out the announcements section below to stay in the loop!

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Here's what's on tap for this week:

• MONDAY: (GRIND) "Kelly" 5 Rounds for Time 400m Run, 30 Box Jumps, 30 Wall Balls

• TUESDAY: (SPRINT) Kipping Pull-Up practice, 40-30-20-10 Push-Ups, 20-15-10-5 Pull-Ups plus Bike...

• WEDNESDAY: (HEAVY) Build to a 1 rep heavy Deadlift (RPE 9), Up Downs Over Bar + Deadlifts

• THURSDAY: (GRIND) Partner Workout!!  In Teams of 2...AMRAP x 25 Minutes Jump Rope, Cal Row, Push Press, Back Rack Lunges

• FRIDAY: (QUALITY) 4-Sets for Quality Cardio Choice, Russian KBS, Sit-Ups, Static Hold

• SATURDAY:(GRIND) MURPH!!

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ANNOUNCEMENTS:

• Murph, Saturday, May 25th!!  Murph registration is LIVE!  Register to participate, then reserve your space in one of three heats, 7:30, 9:00 or 10:30am.  

• Mini Murph for kids will take place at 10:00am, register your child HERE!

• This year, Murph is dedicated to Sandy. Please consider making a donation to help us purchase an Echo bike for Bell City in Sandy's honor.  Donations can be made

        via Venmo @Kscarfo or Cash and you'll receive a special memory bracelet for contributing.

• Bring a Friend WEEK!! Saturday, June 1 - Saturday, June 8th!! Friends Register HERE!! Enjoy a full week for FREE and you do not have to attend the same class as

        your friend.

• Coach Marisa's Baby Sprinkle! Saturday, June 15th at 1pm

• Bell City CrossFit Kids Camps!! Monday through Friday 9:15-11:45am.

           • Week 1: Monday, June 24 - Friday, June 28

           • Week 2: Monday, July 29 - Friday, August 2

• 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!

• Some folks are signing up for the New England Spartan Super on August 17th at the Carter and Stevens Farm in Barre, MA.  Use discount code SGX240024. Sign up for early morning and at the end you have option to join team Bellcity CrossFit!

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Murph Extra Credit: Week 4

WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don't push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon