Programming Sneak Peak (12/30-1/5)

Happy Sunday Bell City!

We hope you had a great holiday with friends and family (and maybe some fitness) last week! This week, we are bringing in the New Year with plenty of fitness and fun! We'll get things started with "Party Like It's 2025" for Tuesday NYE and "Hit The Ground Running" for New Years Day. More on those below...

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Like last week, we have a modified schedule for the holiday:

• 12/31 New Years Eve: 5:30am, 7:45am, 9:00am, and 12:00pm

• 1/1 New Years Day: 7:45am, 9:00am, 12:00pm

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We have Bring a Friend back on a new day: Sunday 1/5! Friends register HERE!

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Get all your nutrition needs for the New Year with the New Year Nutrition Kickstart starting January 27th with Coach Nickie and Coach Melanie! Spots are limited so act fast! Register HERE!

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Now that the holiday season has come and gone, it's time to get into our first official programming cycle of 2025 "IGNITE!" With the Open around the corner, the ignite cycle is going to get us more exposure to higher RPE, Open style workouts. Expect to see traditional benchmark workouts, Open workouts from years past, and dedicated skill work for some of the trickier movements.

We will also be starting our first strength cycle of the year: tempo Front Squats and Deadlifts. You can expect 6 weeks of developing time-under-tension and strength throughout the positions of those movements.

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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

In addition to our special New Years workouts this week, we have a packed week of fitness for you. We will get the week started with some interval work of various bodyweight/kettlebell movements for Monday. Tuesday for NYE we have "Party Like It's 2025" 25min running clock for 2025m row, followed by AMRAP of Double Unders, Thrusters, and Pull Ups in the time remaining. Wednesday for New Years Day we'll "Hit The Ground Running" with 2 rounds of 800m Run, Deadlifts, Burpees, Hang Power Cleans, and More Burpees! We will practice our Handstands, hit some Biking, Toes To Bar, and Box Jumps on Thursday. We have barbell cycling and gymnastics on Friday, 3-Rep Back Squat on Saturday, and a good flush out EMOM for Sunday.

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Here's your weekly rundown:

• MONDAY: (EFFORT) 5:00 Intervals of KB/BW movements with 100m Sprints

• TUESDAY: (HEAVY) "Party Like It's 2025" 25min clock: 2025m Row... AMRAP Jump Rope, Thrusters, Pull Ups

• WEDNESDAY: (GRIND) "Hit The Ground Running" 2 Rounds: 800m Run, Deadlifts, Burpees, Hang Power Cleans, Burpees

• THURSDAY: (EFFORT) Handstand Practice... 4 Rounds: Bike, Toes To Bar, Box Jumps

• FRIDAY: (EFFORT) 1 Power Snatch + 1 Hang Snatch Complex. Snatch and Muscle Up/ Up-Down Pull Up

• SATURDAY: (EFFORT) 15min to build to 3-Rep Back Squat... Rowing and Wall Balls

• SUNDAY: (GRIND) 30 Min EMOM: Shuttle Runs, Alt. V-Ups, Russian KBS, Front Rack Hold

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ANNOUNCEMENTS:

• New Years Schedule Update: Tuesday: 5:30am, 7:45am, 9am, 12pm Wednesday: 7:45am, 9am, 12pm

• Bring A Friend 1/5 Register HERE!

• New Year Kickoff Promotion Click HERE!

• New Year Nutrition Kickstart beginning on January 27th Register HERE!

• CrossFit Open Registration Begins Jan 15!

• BCCF Holiday Party at Kinsman Brewing Sat. January 18th 3-6pm

• 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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