Programming Sneak Peek (06/24-06/29)

First, we conquered "The Climb", next we breached "The Summit" and finally, this Friday we'll tackle our final Mid-Year Challenge workout, "The Descent".  This is a 5 Round for Time, RPE 9 workout with Rowing, Wall Balls and Burpee Box Jump Overs.  Looking forward to seeing which team ends up on top of the Fitness and Performance podiums!

We'll also continue incorporating more Olympic Weightlifting complexes in preparation for our Olympic Weightlifting cycle kicking off in July (more about this in a future email). Building to a Heavy 2-rep Power Clean on Monday, and working on Front Squats and Push Press on Tuesday.

The HERO workout "VIOLA" is programmed for Saturday.  U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device.  Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Tomorrow also kicks off our Bell City CrossFit Kids Summer Camps!  There's still space available for last minute registrations!  Registration links can be found below.  Any questions can be sent to Info@BellCityCrossFit.com.

‍

‍

‍Weekly rundown:

• MONDAY: (HEAVY) Build to a Heavy 2-Rep Power Clean, 3 Rounds for Time Run, Burpees, Power Cleans

• TUESDAY: (SPRINT) 2 Front Squat + 2 Push Press Complex, Benchmark workout "FRAN"

• WEDNESDAY: (EFFORT) EMOM x 18 Minutes, Jump Rope, DB Goblet Lunges, Sit-Ups

• THURSDAY: (QUALITY) Partner Workout! AMRAP x 23 Minutes Bike, Russian KBS, Push Ups, Suitcase Carry (Solo option available)

• FRIDAY: (EFFORT) Mid-Year Challenge Workout 24.3!  "THE DESCENT" 5 Rounds for Time Row, Wall Balls, Burpee Box Jump Overs

• SATURDAY:(EFFORT) HERO Workout "VIOLA" AMRAP x 20 Minutes Run, Power Snatches, Pull-Ups, Power Cleans - Partner Option available!

‍

‍

ANNOUNCEMENTS:

• 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!