Programming Sneak Peek (06/03-06/08)

We have a very special week ahead as it starts our June Bring a Friend Week!  Your friend can try a full week of classes at Bell City CrossFit for FREE for one week only, June 1 - June 8.  They can attend any class they'd like, and they do not have to attend with you (unless they want to!).  If they sign up before June 30th, you'll both receive 30% off your next monthly membership.  Please have them register in advance HERE.  Any questions, email info@bellcitycrossfit.com!

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We're heading into the month of June, which means the Mid-Year Challenge is right around the corner! The Mid-Year Challenge (formerly the Mid-Year Mini-Comp) is a 3-week Open-style in-house competition that starts on Friday, June 14th, and runs for the next two Fridays, June 21 and 28th. Leading up to the Challenge, you'll see some MYMC workouts from previous years programmed at BCCF including this Tuesday's MYMC 22.3...Check your email for more info on this coming soon.

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Also, this month, our Toes to Bar volume from last month will shift gears, and we will see a greater focus on Strict/kipping HSPU practice/ volume.  The goal will be to build more reps of both Strict and Kipping HSPU into workouts, similar to how we did with TTB last month. This will be the last month of our Towing Capacity Cycle, so we will continue to see 2 Grind workouts each week to finish this phase of training off strong!

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Lastly, you will see at least one Oly complex per week to prep us for our Oly cycle that starts in July…this will run in tandem with a continued focus on GPP strength work. Oh, and one more thing…we’ll be adding in 1-2 FLEX bodybuilding finishers per week to keep the pump alive going into summer!

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Here's your weekly rundown:

• MONDAY: (GRIND) AMRAP x 20 Minutes Bike, Russian KBS, Jump Rope + Partner Bike Finisher!

• TUESDAY: (EFFORT) MYMC 22.3 15 Rounds for Time Ring Muscle Ups or Jumping C2B, Thrusters, Burpees over Bar

• WEDNESDAY: (EFFORT) 3-Sets Run, Toes to Bar/Something, Bodybuilding Flex Finisher

• THURSDAY: (EFFORT) Deadlifts, Box Jumps, DB Push Press

• FRIDAY: (GRIND) AMRAP x 18 Minutes Ascending Ladder of Up Down Pull-Up/Jumping Pull-Up, Sit-Ups, Bodybuilding Flex Finisher

• SATURDAY:(QUALITY) Snatch + Overhead Squat or Clean + Front Squat Complex. Partner Workout AMRAP in 20 Minutes, Teams of 2, Row, Wall Balls, Hang Power Snatches or Cleans

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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!