Programming Sneak Peek (2/17-2/23)

Happy Sunday Bell City,

Our deload week has come to an end! Get ready to retest our Front Squats on Monday and our Deadlifts on Friday! Your hard work these past 6 weeks will pay off and we’ll see some good PRs out there. If not, that’s okay! Technique PRs count too! If you don’t hit a new number, but your lifts improved from a technique/efficiency standpoint, that is a win too! We DO NOT want to see any injuries.

We are only about a week and a half out from the Open now, so we will continue to see Open-Style workouts to get that engine firing and dial in our tricky movements. In addition to our strength retesting, we’ll be revisiting Open Workout 21.3 on Saturday! Should be a good one!

In case you missed some announcements:  

March 2 will be the first Sunday of the month; that means it's time for another Bring A Friend Day! Friends can register for FREE HERE!

The 2025 CrossFit Games Open begins THIS month! Register by Feb 27! Workouts will be the class workouts for Friday Feb 28, March 7, and March 14. Check out more of the 2025 Season Here.

Open Crash Course is being pushed back to Sunday 2/23 due to weather! Sign up HERE.

We'll get the week started with our Front Squat Test on Monday. Tuesday we have a long chipper of Rowing, Pull Ups and Burpees. Snatch Complex with Box Jumps on Wednesday. Thursday we have a good flush out of choice cardio, sit ups, DB Goblet Lunges and Push Ups. Friday we have our Deadlift Retest. Saturday we take on 21.3. Then we end the week Sunday with some Cardio and DB movement EMOMS.  

TEMPO STRENGTH CYCLE (1/6-2/21)

Week 1 – Test 1RM Front Squat & Deadlift

Week 2 – 5x4 (32X1) FS / (31X1) DL

Week 3 – 5x3 (31X1) FS / (31X1) DL

Week 4 – 5x2 (21X1) FS / (21X1) DL

Week 5 – 5x1 (20X1) FS / (20X1) DL

Week 6 – Deload

Week 7 – Retest <--- You Are Here

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Here's your weekly rundown:

• MONDAY: (Sprint) 1RM Front Squat… Then: Biking and Air Squat Intervals

• TUESDAY: (GRIND) Chipper Style Rowing, Pull Ups, Burpees

• WEDNESDAY: (EFFORT) Hang Power Snatch, OVHS, Snatch Complex. 5 Rounds: Snatch and Box Jumps

• THURSDAY: (GRIND) Partner or Solo: 28 Min AMRAP Choice Cardio, Sit Ups, DB Goblet Lunges, Push Ups

• FRIDAY: (SPRINT) 1RM Deadlift. 9 Min AMRAP: Running and KB Swings

• SATURDAY: (EFFORT) Gymnastics Practice. Then Open Workout 21.3

• SUNDAY: (GRIND) EMOM intervals: Cardio, Double Unders, DB Burpees

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ANNOUNCEMENTS:

• Open Crash Course with Coach Ethan Register HERE  

• CrossFit Open Registration: Register by Feb 27!

• Bring A Friend Day March 2. Friends Sign Up HERE

• 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

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Have a great week everyone!

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