Programming Sneak Peek (06/10-06/15)

Thank you to everyone who brought a friend with them to workout last week!  We enjoyed having all of our visitors and hope we get to see more of them in the near future.  If there are any questions, they can contact us at info@bellcitycrossfit.com!

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Our FIRST Mid-Year Challenge workout is programmed for this Friday, June 14th.  Have you signed up to participate yet??  The Mid-Year Challenge 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. You can sign up at the gym, or using the google form HERE.  Please select whether you'll complete the workouts using the Performance or Fitness track so that we can place you on a team!  (*See track expectations below).

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This week, we'll start the week by re-testing the benchmark workout "The Cali Bear" on Monday, Every :30 for 20 Minutes 1 Power Clean & Jerk (225/155) | (155/105). This is a great opportunity to practice sound mechanics with a moderately heavy weight while under fatigue. We'll also see our first Mid-Year Challenge Workout 24.1 called, "THE CLIMB" programmed on Friday.  AND, celebrating all Dads out there!  We have the Father's Day Workout "Dad to the Bone" programmed for Saturday, June 15th, a For Time Effort Workout which will leave your legs smoked!

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Programming weekly rundown:

• MONDAY: (HEAVY) The Cali Bear Every :30 FOR 20 Minutes 1 Power Clean & Jerk (225/155) | (155/105)

• TUESDAY: (EFFORT) For Time Chipper Bike, Box Jumps, Pull-Ups/Ring Rows

• WEDNESDAY: (SPRINT) Build to a Moderate-Heavy 5-Rep Sumo Deadlift, AMRAP x 8 Minutes Sumo Deadlifts & Wall Balls

• THURSDAY: (QUALITY) EMOM x 25 Minutes Cardio, Up Downs, Sit-Ups, DB Front Rack Hold, Bodybuilding Flex Finisher

• FRIDAY: (EFFORT) EMOM x 6 Minutes 1 Power Snatch + 2 Hang Power Snatches, Mid-Year Challenge 24.1 "The Climb"...

• SATURDAY:(EFFORT) 5-4-3-2-1 Back Squat, "Dad to the Bone" In Teams of 2 AMRAP in 12 Minutes Max Back Squats, *P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.  Solo Option available

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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.

• Mid-Year Challenge!  3-Weeks, 3-Workouts! Sign up HERE!

• 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!

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Mid-Year Challenge Movement Requirements:

• Performance: Double Unders, Chest to Bar Pull-Ups, Handstand Push-Ups, Snatches (115/75), Deadlifts (255/185)

• Fitness: Single Unders, Pull-Ups, Hand Release Push-Ups, Snatches (75/55), Deadlifts (185/135)