Programming Sneak Peek (3/17 - 3/23)

What's Up Bell City!

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The 2025 Open has come and gone! Whether it was your first Open, or you've been around the block, great work! Those were some tough workouts but you got through them! You may have had some weaknesses exposed that can help direct your training for the rest of the year, or you just did it for fun. Either way, it's all good!

We are still waiting on a few redo's, so stay tuned for an update on our Intramural Open once everyone's scores are in! Get your score for 25.3 in by 8pm Monday Night!

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Now that the Open is over, we are back to our regularly scheduled training. Our upcoming focus is going to be on Strict/Weighted Pull Ups, higher volume Push Ups, and some longer Running with Murph coming up in a few months.

We will start the week off Monday with "Lucky Charms" for St. Paddy's Day! Tuesday we have Running with Back Rack Lunges. Wednesday, we are hitting some weighted Pull Ups with a Push Up/Rope Climb workout. Thursday we are doing a Team 10k Row with some Static Holds mixed in. Friday we have some Back Squatting and Tabata. Saturday we have a 30 Muscle Ups buy-in into a 20:00 AMRAP. Then we will finish off the week on Sunday with some Machine Cals and various styles of DB/KB Carries.

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Here's your weekly rundown:

• MONDAY: (EFFORT) "Lucky Charms" AMRAP Burpee Box Jumps, Deadlifts, Toes To Bar, Wall Balls

• TUESDAY: (GRIND) 3 Rounds: Running and Back Rack Lunges

• WEDNESDAY: (EFFORT) Build to 2-Rep Weighted Pull Up... Push Ups and Rope Climbs

• THURSDAY: (GRIND) Teams of 3: 10K Row For Time... Solo option available

• FRIDAY: (SPRINT) 5x5 Back Squat... Front Squat, V-Up, Bike TABATA

• SATURDAY: (EFFORT) 20:00 Running Clock: 30 Muscle Ups... Then AMRAP Double Unders, Russian KBS, Handstand Push Ups

• SUNDAY: (QUALITY) Choice Machine Cals, Farmers, Front Rack, Overhead Carries

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ANNOUNCEMENTS:

• 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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