Programming Sneak Peek (4/21 - 4/27)

Hey Bell City!

We hope those who celebrate Easter had a great holiday! Nice work this week as we continued our weightlifting cycle. We are already halfway through and many of us have made great technical progress on our lifts!

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This week is a little different as we will Snatch on Wednesday and Clean and Jerk on Friday. Monday we will be completing NCFIT "Ava" for Ava Khalipa, daughter of NCFIT founder Jason Khalipa and leukemia survivor.  

We also have Hero Workout "Small" on Saturday for U.S. Army Staff Sergeant Marc Small.

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🍎Congrats to all of our Nutrition Challengers who are all doing GREAT! Hang in there!

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In case you missed on Facebook:

🧘‍♀️Coach Erin will be running a MONTHLY YOGA CLASS starting in May! Stay tuned for more details!

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👚2025 Murph Shirts are live! Check them out HERE

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🏋️‍♀️Coach Meo's "Unlock your Squat" Clinic is FULL. Stay tuned for info regarding a possible second clinic!

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Let's take a look at this week's programming for the week ahead:

We will get the week started with "Ava" on Monday! Tuesday we have 3x3 Squats (Front/Overhead) followed by a Biking and Pistol workout. We will progress to an RPE 9 Snatch on Wednesday with some DB Snatch, Pull Ups, and Burpee intervals. Cardio EMOM to recover a bit on Thursday. RPE 9 Clean and Jerk on Friday. Saturday we will take on "Small." Sunday we have a Biking and DB Movement Quality workout to close out the week.

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OLYMPIC LIFTING CYCLE (3/31-5/16)

• Week 1 – Test 1RM Snatch + Clean & Jerk

• Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8

• Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+

• Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9 <---- You are here

• Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9

• Week 6 – Deload

• Week 7 – Retest

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Here's your weekly rundown:

• MONDAY: (GRIND) "Ava" AMRAP Running and Ground To Overhead

• TUESDAY: (EFFORT) 3x3 Squats (Front or Overhead) then 4 RFT Biking and Pistols

• WEDNESDAY: (SPRINT) 2-2-2-1-1-1-1-1 Snatch 3X3:00 AMRAPs Hang DB Snatch, Pull Ups, Burpees

• THURSDAY: (QUALITY) EMOM: 1: Cardio 2: Jump Rope 3: Cardio 4: Gymnastics Skill

• FRIDAY: (SPRINT) 2-2-2-1-1-1-1-1 Clean and Jerk... Wall Balls and Hang Power Cleans

• SATURDAY: (GRIND) "Small" Rowing, Burpees, Box Jumps, Run

• SUNDAY: (QUALITY) AMRAP Bike Cals, DB Movements, Sit Ups, Lunges

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ANNOUNCEMENTS:

• Get your Murph Shirts HERE

• Yoga with Coach Erin coming soon!

• 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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