Programming

Programming Sneak Peek (11/11-11/16)

We kick off this week by honoring all Veterans with the Hero Workout "Chad". The CHAD1000X fundraiser is raising funds to support Veteran Mental Health Initiatives through The Step-Up Foundation.

Share this:
Member doing box step ups with dumbbells

We kick off this week by honoring all Veterans with the Hero Workout "Chad".  This is a special memorial workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018, as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.  

The CHAD1000X fundraiser is raising funds to support Veteran Mental Health Initiatives through The Step-Up Foundation. To make a donation, check out more information HERE.  Since 1,000 box step ups can take a while, if you'd like to finish the workout and would like a little extra time, please plan your schedule accordingly. As always, you can scale the volume as needed to make the workout appropriate for you.

Morning Classes:

• 5:30am stay after class to wrap up if needed.

• 8:00am arrive early to finish before 9:00am.

Noon Class: Arrive early or stay after.
Evening Classes:

• 4:30pm and 5:30pm can run into the next class to finish.

• 6:30pm arrive early (6:00pm) to finish before 7:30pm.

Also, this week, we kick off our 1-rep max re-tests!  We've been following the 5-3-1 Strength Cycle for the past 5-weeks and starting this week, we'll re-test our Push Press (Wednesday) and Back Squat (Friday).  Your 1-RM Deadlift will take place next week (week of 11/18).

Reminder, starting Sunday, November 17th, we'll be offering a Sunday 9:00am group class at Bell City CrossFit!  Similar to the Saturday classes, you can attend this class with a CrossFit or Circuit Breaker membership.  Also, effective next Monday, November 18th we adjust our evening class schedule to include a 4:30pm and 6:00pm group class.  Any questions regarding the updated schedule, please email us at info@bellcitycrossfit.com.

WEEKLY RUNDOWN:

• MONDAY: (GRIND) Happy Veteran's Day!  CHAD, For Time 1,000 Box Step-Ups.

• TUESDAY: (QUALITY) 3 SETS FOR QUALITY, Cardio Choice, Strict Pull-Ups or Ring Rows, DB Front Raise + Lateral Raise, DB Pull-Overs (Athlete Choice), 1:00 Plank.

• WEDNESDAY: (SPRINT) Build to a 1-Rep Push Press. 2 Rounds for Time: Shoulder to Overhead & Toes to Bar/Something.

• THURSDAY: (EFFORT) Bent Over Row 15-12-10-10. Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs between sets. EMOM x 16 Minutes, Row, Russian KBS, Static Hold.

• FRIDAY: (SPRINT) ON A 25:00 RUNNING CLOCK...Build to a 1-Rep Back Squat. For Time Chipper: Handstand Push Ups or DB Push Press, Back Squats, Burpees and Wall Balls.

• SATURDAY:(HEAVY) Muscle Up/Pull-Ups, Power Cleans and Jump Rope.

• SUNDAY (‼️) (GRIND): 4 Rounds for Time: Bike, Box Step-Overs, DB Goblet Squats, DB Suitcase Carry.

ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #60!

• Monday, November 11th: Veteran's Day CHAD Hero Workout.  Consider registering to support Veteran's Mental Health Initiatives through the organization CHAD 1000X HERE!

• Sunday, November 17th: Join us for a 9:00am Group Class!

• Monday, November 18th: Evening class schedule change: 4:30pm and 6:00pm

• Be on the lookout for more information regarding the upcoming Thanksgiving Holiday Schedule!

• 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!

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

W6 - 1RM Retests

Related posts

Schedule your no-sweat intro

Bell City CrossFit is a local CrossFit gym in Bristol, CT. Schedule a no-sweat intro to tour our facility!

Schedule No Sweat Intro
Group class participants surrounding the coach
Get started

Schedule a No-Sweat Intro

Knowing who to talk to or where to start when you're trying to improve your health and wellness can be challenging.  We're here to help!

Book a no pressure intro to speak one-on-one with one of our expert Coaches who will listen to your goals and make recommendations based on the services that we provide.