Programming Sneak Peek (11/25-11/30)

Congrats to everyone who PR'd their deadlifts last week!  You guys moved some serious weight the past 2 weeks! With that, our 5-3-1 strength cycle has come to an end.

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As December begins, we are looking at a month full of GPP (General Physical Preparedness) lifting and weeks that are VERY varied!  We want to make the last month of the year fun to get everyone excited for the holidays AND the 2025 training year that is quickly approaching! More on GPP HERE!

We will see plenty of opportunities to lift, classic CrossFit workouts, and some fun holiday themed workouts to take us to the end of 2024.

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This week, we are taking on THREE Thanksgiving themed workouts to make room for all of our favorite treats!

Due to the holiday, we will have a MODIFIED SCHEDULE:

• Thursday: 5:30a/7:45a/9:00a

• Friday: 7:45a/9:00a/12:00p

This week we'll also work  on some Unilateral Strength with split squats on Monday, a 20 minute Rowing and Bodyweight EMOM with some Post Workout Benching on Tuesday, leading into our Thanksgiving workouts (Turducken, Macy's Day Parade, and Wishbone) on Wednesday, Thursday, and Friday sending you off for Turkey Day with a BANG!

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WEEKLY RUNDOWN:

• MONDAY: (EFFORT) Split Squats, Lunges, Handstand Push Ups, Jump Rope

• TUESDAY: (GRIND) 20 Min EMOM... Rowing, Up Downs, Sit Ups with Post Workout Bench Press: 15:00 to build to a Mod-Heavy 5 rep

• WEDNESDAY: (EFFORT) "Turducken" Chipper style Deadlifts, Pull Ups, Wall Balls, Box Jumps

• THURSDAY: (GRIND) "Macy's Day Parade" Partner Workout: Running, Burpees, Push Ups, Lunges, Double Unders

• FRIDAY: (EFFORT) 12:00 running clock for a Snatch/Overhead Squat or Clean/Front Squat Complex. "Wishbone"  5 Rounds of Power Snatch, Overhead Squat, Toes To Bar, Bike

• SATURDAY:(EFFORT) Gymnastics Practice for Muscle Ups or Kipping Pull Ups. Every 4:00 x 4 Sets: Box Jump Overs, Goblet Lunges, Burpee Pull Ups

• SUNDAY: (GRIND) Long Run, Kettlebell Swings, Sit Ups with post workout Quality Core and Arm work

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #74!

• Bring A Friend Saturday Dec 7! Sign Up HERE!

• Evening class schedule change: 4:30pm and 6:00pm.

• NEW Sunday Group Class 9am

• 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!