Programming Sneak Peek (11/27-12/02)

I hope you all had a wonderful Thanksgiving Holiday and were able to enjoy a couple of epic Thanksgiving-themed workouts at the gym last week!

Looking ahead to this week, we move into week 3 of our wave loading cycle with a bit less volume 6-4-2 | 4-3-2 and a bit higher RPE 9. Deadlifts are programmed for Monday, Push Jerks on Wednesday and Back Squats on Friday.  Remember to prioritize Technique, Consistency and only then Intensity...master the basics on the foundational, functional movements that carry over to your day-to-day movement.

We have the classic CrossFit benchmark "Diane" programmed for Monday (push-pull Sprint), a longer 30 minute EMOM Grind on Tuesday and will incorporate some gymnastics pulling skill work on Thursday this week.  We'll see "Point Break" again on Friday, a twice descending ladder of Front Squats and Bar-Facing Burpees. 😵

Thank you to everyone who contributed to our Food and Clothing drive benefitting Brian's Angels Homeless Outreach!  Items were dropped off last week, and were greatly appreciated.  

We're now collecting new, unwrapped toys for children aged 1-12 years old to support the Bristol Police Department's Annual Toy Drive.  All toys will be donated to the Salvation Army and distributed to local families in need. Last day for drop-off at the gym is Saturday, December 16th.

Burpee Challengers, today is Day # 74, only 26 days remaining until you've successfully completed the challenge!  At Day #75, we will have completed a total of 2,850 burpees with only 2,200 remaining to complete!

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Here's your weekly rundown:

• MONDAY: (SPRINT) Deadlifts 6-4-2 | 4-3-2 + "Diane" 21-15-9 Deadlifts & HSPU or HRPU

• TUESDAY: (GRIND) EMOM x 30 Bike, Strict Pull-Ups, Toes to Bar

• WEDNESDAY: (EFFORT) Push Jerk 6-4-2 | 4-3-2 + AMRAP x 12 Minutes S2OH, Box Jump Overs, WallBalls

• THURSDAY: (EFFORT) Practice Gymnastic Pull Option + 10 Rounds for Time Run & Ring Muscle Ups (or Pull-Ups/Ring Rows)

• FRIDAY: (SPRINT) Back Squats 6-4-2 | 4-3-2 + "Point Break" 9-7-5-15-12-9 Front Squats, Bar-Facing Burpees

• SATURDAY: (GRIND) KOFFEE & KETTLEBELLS!  Jump Rope, V-Ups, Sumo Deadlifts with Partner Option Available

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge: DAY 74!!  Thursday, September 14th through Friday, December 22nd!!

• Active Recover Clinic: Upper Extremity with Coach MeLo Friday, December 1st at 5:30pm Register HERE or on the ZenPlanner Member App

• Koffee & Kettlebells: Bring a Friend this Saturday, December 2nd to the 8 or 9am group class! Friends register HERE

• Holiday Toy Drive: Drop-off at the gym by Saturday, December 16th

• Save the Date: Saturday, January 13th 3pm at Kinsmen - BCCF Holiday Party!

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November Strength Cycle

Front/Back Squat / Push Jerk / Deadlift

• W1 - 10-8-6-8-6-4

• W2 - 8-6-4-6-4-2

• W3 - 6-4-2-4-3-2

• W4 - 12-10-8

• W5 - Test Front/Back Squat / Push Jerk / Deadlift