Programming Sneak Peek (12/2-12/7)

We hope you all had a wonderful Thanksgiving! Great work last week on our favorite holiday workouts! With that, we welcome you to the first week of December.  

This week, we are continuing our GPP (General Physical Preparedness) theme with a good mix of strength and skill, as well as some long form cardio to burn off all that pie. We have a lot of classic CrossFit in store for you this week!

We will hit a 5-Rep Push Jerk on Monday, 4-3-2-1 Deadlifts on Tuesday, long form Bike/Pull Up/Muscle Up chipper on Wednesday, Tabata and Handstand Practice on Thursday, Running, Lunges, and Rope Climbs on Friday, heavy singles of Power Clean and Jerks for Saturday, and on Sunday we will conclude the week with some quality Choice Cardio, Floor Press, and Bodyweight work.

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Bring A Friend Day Saturday Dec 7!

• Free on the first Saturday of every month.

• If your friend signs up, you and your friend get 10% off their first month.

• Sign up HERE

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Save the date for the BCCF Annual Holiday Party:

Saturday January 18th from 3pm-6pm at Kinsmen Brewing Co.

More info to come!

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We also have some CrossFit Games news in case you missed it:

Below are the key dates to keep in mind in regard to the 2025 CrossFit Open.

• Jan. 15 - Open Registration Begins

• Feb. 27 - 25.1 Workout Announcement

• March 6 - 25.2 Workout Announcement

• March 13 - 25.3 Workout Announcement

• More info HERE

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WEEKLY RUNDOWN:

• MONDAY: (EFFORT) 5-Rep Push Jerk, Rowing, Toes To Bar, Shoulder To Overhead

• TUESDAY: (HEAVY) 4-3-2-1 Deadlift... 10 Min Clock for 60 Wall Balls then AMRAP Deadlifts and Box Jumps

• WEDNESDAY: (GRIND) Long Chipper style Biking, Pull Ups, Muscle Ups

• THURSDAY: (SPRINT) 10 Min Handstand Practice...TABATA style Jump Rope, Kettlebell Swing, Burpees, Air Squats

• FRIDAY: (EFFORT) 3 Sets Bulgarian Split Squat and Tempo Sumo RDL... 15:00 AMRAP: Running, Back Rack Lunges, Rope Climbs

• SATURDAY:(HEAVY) 8 Min EMOM: 1 Power Clean and Jerk... 20 Rounds Power Clean and Jerk and Handstand Push Ups

• SUNDAY: (GRIND) Choice Cardio, DB Floor Press, Ring Rows, Sit Ups

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ANNOUNCEMENTS:

• 100-Day Burpee Challenge Day #81!

• 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!