Programming Sneak Peek (3/24 - 3/30)

Hey Bell City!

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This week, we are welcoming in our post-Open era with Leading Ladies week! This is the 3rd year of running a week filled with workouts dedicated to influential women throughout history.

We are also looking ahead into the next block of our programming. In the coming weeks, expect to see some longer "Grind/Effort" style workouts. We are also starting our next strength cycle which will feature an Olympic Weightlifting focus. We'll be testing and building up our Snatch and Clean and Jerk starting 3/31.

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👏We'd like to give a major shout out to Tony Sposato for winning our Spirit of the Open award! Tony put in tons of work and effort this year and represents our community with positivity and motivation. Congrats Tony!

📢Exciting News! We are running another Nutrition Challenge starting 4/14! In preparation, we are holding a FREE Nutrition Chat and Challenge Q&A on Sunday 3/30 at 10:30. We will be covering Macros, Challenge Details, and much more! Keep an eye out for more details!

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Let's take a look at this week's programming for Leading Ladies:

We will start the week off Monday with "Catching Some Earhart" 4 AMRAPs of ascending Box Jump Overs and Deadlifts. Tuesday we have Front Squats and Fran/Fran+. Wednesday, we have "Running RBG" EMOM style Running and Sit Ups. Thursday we are doing "Laura" in honor of Special Agent Laura Schwartzenberger: Rowing, Burpees, Power Cleans a Team 10k Row with some Static Holds mixed in. Friday we have "Feelin' Frida" Double Unders and Shoulder To Overhead. Saturday we have "NCFit Girls" Bike Cals, Pistols, Bar Muscle Ups, and Front Squats. We will finish up the week on Sunday with EMOM Shuttle Runs, Push Ups, Ground To Overheads, and Sit Ups.

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Here's your weekly rundown:

• MONDAY: (EFFORT) 4x5 Double Overhand Deadlift... "Catching Some Earhart" 4x3:00 AMRAPs: 4-6-8... Box Jump Overs, 1-2-3... Deadlifts

• TUESDAY: (SPRINT) 3 Rep Front Squat... Fran/Fran+ 21-15-9 Thrusters and Pull Ups

• WEDNESDAY: (EFFORT) "Running RBG: EMOM Running and Max Weighted Sit Ups

• THURSDAY: (GRIND) "Laura" Teams of 2: Row Cals, Burpees, Power Cleans

• FRIDAY: (SPRINT) 2-Rep Split Jerk... "Feeling Frida" Double Unders and Shoulder To Overhead

• SATURDAY: (HEAVY) "NCFIT Girls" Bike Cals, Pistols, BMU, Front Squats

• SUNDAY: (GRIND) EMOM Shuttle Runs, Push Ups, Plate Ground To Overhead, Sit Ups

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ANNOUNCEMENTS:

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Nutrition Challenge Starting 4/14!

• FREE Nutrition Q&A Sunday 3/30 at 10:30

• 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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