Programming Sneak Peek (09/02-09/07)

Just a reminder that tomorrow is Labor Day, and we'll be running a modified holiday schedule at the gym.  There will be a 7:45am and 9:00am Group Class on Monday for the Hero Workout "Hotshots 19". All other classes are cancelled for the day.

Also, don't forget to bring your friends in on Saturday for a free workout!  Friends can join us on the first Saturday of every month for our Monthly Bring A Friend event.  Have your friend register HERE and if they decide to sign up for a Bell City Membership, you both receive 10% off your monthly recurring membership during their first month!!

As mentioned last week, in September, we will focus on GPP strength training with 2-3 lifts or lifting complexes per week. This week, we'll see 5-5-5-5 Tempo Strict Press on Wednesday and we'll build to a Heavy 2-Rep touch & go Power Snatch on Friday. We'll also be retesting the Classic CrossFit Benchmark Workout "Kelly" on Saturday.

Mark your calendars for the annual 100-Day Burpee Challenge kicking off September 12th and running through December 20th! The sign up sheet will be at the gym this week!

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‍WEEKLY RUNDOWN:

• MONDAY: (GRIND) "Hotshots 19" 6 Rounds for Time 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, 400m Run

• TUESDAY: (EFFORT) AMRAP x 20 Minutes Bike, Sit-Ups, Jump Rope. Bodybuilding Finisher.

• WEDNESDAY: (EFFORT) 5-5-5-5 Tempo Strict Press (31X1): Start Light and Build to Moderate.  For Time Chipper: DBL DB G2OH, DB Burpees, DB Farmer Alt. Box Step-Ups, DB Push Press, Burpees

• THURSDAY: (HEAVY) Rowing, Rope Climbs and Front Squats

• FRIDAY: (SPRINT) Build to a Heavy 2-Rep TNG Power Snatch. AMRAP x 8 Minutes Power Snatch, Ring Muscle-Ups or Chest to Bar Pull-Ups

• SATURDAY:(GRIND) Classic CrossFit Benchmark, "Kelly" 5 Rounds for Time 400m Run, 30/20 Box Jumps, 30/20 Wall Balls, Partner Option Available!

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ANNOUNCEMENTS:

• Saturday, September 7th: Bring a Friend for FREE!  Friends register HERE!

• 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!