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Sunday Jan 15, 2017

Registration for the 2017 CrossFit Games Open is now available! Remember to register under the location (CrossFit BRIO or CrossFit BRIO South) where you will be completing >50% of your workouts from Jan 1 to the start of The Open on Feb 23. If you're unsure, you can wait to register until closer to the start date and we can look up where you completed the majority of your WODs. We're amped up for another great season with #teambrio!!


Would you like to do Muscle Ups and/or Handstand Push Ups if they come up in The Open this year? Don't panic the week of the workout! Start building up your skills and drills tonight. We'll be working on Muscle Ups at 7pm and HSPUs at 7:30 at BRIO East.

To progress to a muscle up, you should be able to do at least 3 strict pull ups and 3 ring dips. To work on Handstand Push Ups, you should be push pressing roughly body weight and doing only RX push ups at all times. These are long-standing pre-requisites that we have in place in order to ensure you are strong enough in the foundational movements before you progress to the next stage. We want you stay safe, strong, and healthy, so you can be doing this for years to come!


For time: Row 1,000 Meters 15 Power Clean and Jerks (135/95) Row 750 Meters 12 Power Clean and Jerks (155/105) Row 500 Meters 9 Power Clean and Jerks (185/125) Row 250 Meters 6 Power Clean and Jerks (205/135)


Monster Mash: (with credit to CrossFit Linchpin)

3 RFT:

15 Toes to Bar

12 Box Jumps (20")

9 OHS (155/105)


Power Clean

Handstand Push Ups

For time:

50 GHD Sit Ups

40 Pull Ups

30 Back Squats (225/155)

*Rest 5 min between stages*

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