Programming Sneak Peek (11/18-11/23)

Congratulations to everyone who PR'd their Back Squats and Push Press last week!  We saw some impressive lifts at the gym!  This week, we'll continue our re-tests with Deadlift on Tuesday.  You'll have 25 minutes to build to a heavy single rep.  Be sure to plan your time accordingly, take several ascending warm-up sets before starting with your heavy singles and allow yourself 2-3 minutes between heavy single attempts.

Also, this week starts our updated evening group class schedule.  Monday through Friday, we'll offer a 4:30pm and 6:00pm group class.  On Monday, Wednesday and Thursday at 6:00pm you'll have the option to complete the CrossFit programming or the Circuit Breaker programming.  Reminder, there will be a 30 minute window between classes to allow additional time to warm-up or cool down between classes.

This week we'll also work some strict Gymnastics Pulling Strength on Wednesday, work a 25 Minute Partner GRIND on Thursday and complete a Heavy Thruster + Shoulder to Overhead Complex on Friday!  Lots of GREAT workouts coming your way this week!

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WEEKLY RUNDOWN:

• MONDAY: (HEAVY) Row, Burpees and Push Jerks

• TUESDAY: (SPRINT) On a 25:00 Running Clock...Build to a 1-Rep Deadlift.  AMRAP x 8 Minutes, Deadlifts & Toes to Bar/Something

• WEDNESDAY: (EFFORT) Gymnastics Pulling Strength. 6 Rounds for Time: Box Jump Overs, Chest to Bar Pull-Ups and Strict Dips

• THURSDAY: (GRIND) Partner Workout, In Teams of 2: AMRAP x 25 Minutes Bike, Hang Power Cleans, Back Rack Alt. Lunges, Synchro Sit-Ups

• FRIDAY: (EFFORT) On a 20:00 Running Clock...Build to a Heavy Complex of...1 Thruster + 2 Shoulder to Overhead. For Time: Running & Thrusters

• SATURDAY:(SPRINT) 5 Sets for Max Reps: 1:00 Jump Rope, Kettlebell Swings, Burpees, Rest.

• SUNDAY: (QUALITY) 3 Rounds for Quality: Row, Walking Lunges, Ring Rows, Toes to Bar or Knees to Chest

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #67!

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

• Thanksgiving Holiday Schedule: Thursday, 11/28: 5:30am, 7:45am, 9:00am, Friday, 11/29: 7:45am, 9:00am, 12:00pm

• 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!