Programming Sneak Peek (10/07-10/12)

This week we will be starting our final strength cycle of the year, a 5-3-1 strength cycle that will start and end with a test/retest of a 1RM Deadlift, Push Press and Back Squat.  To kick off the cycle, we'll be testing out a 1-RM Deadlift, Push Press and Back Squat this week!  The full cycle outline can be seen below.

This Saturday, October 12th, the Hero WOD “GOOD” will again be programmed for both Group Classes at Bell City CrossFit in memory of Lt. Dustin DeMonte and Sgt. Alex Hamzy on the two year anniversary of their tragic passing.  This special Hero WOD was created for them by their close friend and fellow police officer Vinny Infante. We welcome all Bell City CrossFit Members & Non-Members to join us to participate in this Memorial Workout. Please have non-members register in advance HERE.  Please also reserve a spot in advance for one of the class times using ZenPlanner or SugarWOD.

Today is day 25 of our annual Bell City Burpee Challenge! We are 1/4 of the way through this challenge and have completed 325 of our 5050 total burpees included in this challenge.  Keep up the great work, Challengers!

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‍WEEKLY RUNDOWN:

• MONDAY: (SPRINT) ON A 25:00 RUNNING CLOCK...Build to a 1-Rep Deadlift (Week 1 of 6). 2 Rounds for Time Run, Hand Release Push Ups, Deadlifts.

• TUESDAY: (GRIND) For Time: Bike, DB Farmers Lunges, Muscle Ups or Pull-Ups. Partition reps and movements as desired.

• WEDNESDAY: (EFFORT) ON A 20:00 RUNNING CLOCK...Build to a 1-Rep Push Press (Week 1 of 6). AMRAP x 12 Minutes Hang Power Cleans, Push Press and Burpees/Burpees Over Bar!

• THURSDAY: (QUALITY) 4 SETS FOR QUALITY: Cardio, Tempo DB Goblet Squats, Tempo DB Chest Flyes, Tempo Single Arm KB/DB Bent Over Row, Static Hold.

• FRIDAY: (GRIND) ON A 25:00 RUNNING CLOCK...Build to a 1-Rep Back Squat (Week 1 of 6). 3 Rounds for Time: Toes to Something & Front Squats.

• SATURDAY:(EFFORT) Lt. Dustin DeMonte and Sgt. Alex Hamzy Hero WOD "GOOD".

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #25!

• 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!

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5-3-1 Strength Cycle 10/7-11/18 (Deadlift/ Back Squat/ Push Press)

• Week 1 - 1RM Tests

• Week 2 - 3x5 @ (RPE 7)

• Week 3 - 3x3 @ (RPE 8)

• Week 4 - 5-3-1 @ (RPE 7-8-9)

• Week 5 - Deload