Programming Sneak Peek (09/30-10/05)

We are heading into the first week of October and the last quarter of 2024. As we mentioned last week, this final quarter will be focused on classic CrossFit in a programming phase called, "ALL. WHEEL. DRIVE".  This phase is going to aim at giving everyone the most variety of workouts possible in regards to time domains, loading, and movements to start preparing for the 2025 CrossFit Open.

This Saturday, October 5th we'll run our monthly Bring a Friend event. Have your friends register HERE to participate and have them join you for a fun Partner workout full of Wall Balls and Ring Rows or Pull-Ups!

Today is day 18 of our annual Bell City Burpee Challenge! Stop what you're doing and get your burpees done!  Don't fall behind now!

We have a jam-packed schedule of events coming up in October, so be sure to take a look at the announcements below and mark your calendars!

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‍WEEKLY RUNDOWN:

• MONDAY: (SPRINT) EVERY 3:00 x 5 SETS 50/40 Air Squats, Max Cal Row in Remaining Time. Finisher.

• TUESDAY: (EFFORT) 5-5-5-5-5 Push Press. Start Light and build to Mod-Heavy. For Time Chipper: Box Jumps, Toes to Bar, Push Press.

• WEDNESDAY: (EFFORT) 3x5 Deadlift. Build to a Heavy weight and stay at same weight across all sets. "The Bear's Necessities" Jason Khalipa's Birthday Workout. AMRAP x 10 Minutes Deadlifts & Biking.

• THURSDAY: (GRIND) Partner Workout!  On a 25:00 Running Clock...Run 1 Mile, 200 Push Ups, 100 DB Goblet Lunges, Max Synchro Burpees in Remaining Time.  Solo option available.

• FRIDAY: (EFFORT) EMOM x 12 MINUTES 1 Hang Clean + 1 Clean. AMRAP X 15 Minutes Jump Rope, Row, Hang Power Clans

• SATURDAY:(EFFORT) Gymnastics Pulling Strength/Skill. In Teams of 2...For Time 270 Wall Balls & 170 Pull-Ups or Ring Rows. P1 works while P2 rests. Partition movements as needed and split work as needed. Solo Option available.

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #18!

• Saturday, October 5: Bring a Friend for a FREE workout!  Friends register HERE.

• Saturday, October 12: Demonte & Hamzy Hero WOD "Good" during the 7:45am and 9:00am group classes.

• Saturday, October 19: Breast Cancer Awareness WOD & Fundraiser "Think Pink"

• Saturday, October 26: Trunk or Treat at Bell City CrossFit!

• 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!