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.

Tomorrow, Memorial Day, Monday, May 27th we'll run a modified holiday schedule, and you can attend group class at 8am or 9am. All other classes are cancelled, but Open Gym will be available for those with Open Gym memberships.

This week, we'll see a Power Clean complex on Tuesday, work on our Push Jerks on Wednesday and Deadlifts on Thursday.  Mid-Year Mini Comp workout 23.3 from last year will be programmed again on Friday to allow you to measure your progress from last June but also to get us prepared for this year's Mid-Year Challenge which kicks off on Friday, June 14th, and will run for 3-weeks.

Saturday begins our Bring a Friend week at BCCF and the workout is a partner 25 Minute AMRAP of Biking, Sit-Ups, Up Downs, Deadbugs and Suitcase Carries!  Spread the word and tell your friends & family about this week.  They can join us from Saturday, June 1 through Saturday, June 8th for a free week of workouts!  Please have them register to participate in the free week of fitness HERE.

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Weekly Rundown:

• MONDAY: (EFFORT) Partner AMRAP x 21 Minutes DB Suitcase Carry, Box Jump Overs or Lateral Box Step-Overs, Burpees or Up Downs, Solo Option available.

• TUESDAY: (SPRINT) EMOM x 12 Minutes Power Clean + Hang Power Clean, 7 Rounds for Time Jump Rope, Hang Power Cleans.

• WEDNESDAY: (EFFORT) Build to a Moderate 5-Rep Push Jerk, AMRAP x 13 Minutes 2-4-6 and so on...Shoulder to Overhead, DB Goblet Alt. Lunges...Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

• THURSDAY: (EFFORT) EVERY 3:00 x 6-Sets Deadlift, Box Jump, Toes to Bar/Something.

• FRIDAY: (SPRINT) Build to a Moderate-Heavy 3-Rep Thruster, MYMC 23.3 3 Rounds for Time 300/250m Row, 21 Thrusters, 15 Up Downs over the Bar *Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.  Partner Option available!

• SATURDAY:(QUALITY) AMRAP x 25 Minutes, Bike, Sit-Ups, Up-Downs, Deadbugs, Suitcase Carry.

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ANNOUNCEMENTS:

• 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.

• Saturday morning schedule change effective Saturday, June 1st!  7:45am and 9:00am group classes.

• 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!