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Wed Oct 4, 2017

Congratulations to the Committed Club for September. These awesome folks made their health and fitness and priority and got to the gym for 20 or more workouts in the month. Way to go!!


7 min AMRAP 3-6-9-12-etc Overhead Squat (165/115) Muscle up Scaled 3-6-9-12-etc OHS or Front Squat at 65% Chest to Bar Ring Dip Cashout OTM x 10 Odd - Hollow Body rock or hold Even - RDL x 10


"The Bruce"

Reebok CrossFit 306 has posted a memorial hero WOD for one of their founding members, Bruce Gordon, who passed away on Friday from pancreatic cancer. Bruce had a far reaching impact on many people in many different communities - CrossFit, triathlon, Police Service, the law profession, and more. If you would like to do this workout in honor of Bruce, we welcome you to do so at either BRIO location between 6am and 1pm today. Our deepest sympathies are with the Gordon family at this time.


Nutrition Wednesday

Whole Food Protein Pancakes

from Coach Courtney, RD


  • 1/2 cup (40g oats)

  • 1/2 cup (125g) egg whites

  • 1 tsp chia seed (ground)

  • 1 tsp baking powder


  1. Grind the chia seeds in a Magic Bullet

  2. Add the oats, egg whites, and baking soda.

  3. Blend in your Magic Bullet.

  4. Cook in a frying pan with non-stick spray. You know the pancake is ready to flip when you see bubbles!

  5. Top with butter, low sugar syrup, thawed berries, almond butter, or whatever your heart desires! The options are endless.

​Yields: 1 Serving

Nutrition Facts:

Calories: 287

Carbohydrates: 28g

Fibre: 5g

Protein: 20g

Fat: 4g

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