Friday April 17, 2026
- Jocelyn Rylee
- Apr 16
- 1 min read
"The needs of the elderly and professional athletes vary by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance. Improved hip capacity will help a pro ball player’s throw to first; it will also reduce the chances of Grandpa falling in the tub. The squat is the perfect tool for both." - Coach Greg Glassman
Workout of the Day
OTM x 10
Odd) 2 Strict Press
Even) Push Press 15 secs max reps
10 min AMRAP
3-6-9-etc
Wall Balls *
Burpees
*20/14 to 11' or 30/20 to 9'
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9:30am Legends Class
OT 1:30 x 8: Strict Press 5-4-3-2-2-2-2-2
For time:
3 Rounds:
10 bear hug squats
5 Burpess
3 Rounds:
10 medball thrusters
5 burpees
3 rounds:
10 medball cleans
5 burpees
Saturday April 18
OTM x 14
Odd) 3 Power Snatch
Even) 3 HSPU
Beasts:
30 CTB Pull ups
30 GHD Sit ups
30 Overhead Squat (135/95)
30/24 Bike Cals
rest 2 mins
30 CTB Pull ups
30 GHD Sit ups
30 Thrusters (135/95)
30/24 Row Cals
RX:
30 Pull ups
50 Sit ups
30 Overhead Squats (95/65)
30/24 Bike Cals
rest 2 mins
30 Pull ups
50 Sit ups
30 Thrusters (95/65)
30/24 Row Cals
Sunday April 19
20 min AMRAP
3/2 Wall Walk
50' Low Sled Push
100' Walking Lunge
(alternate rounds with a partner)
Upcoming
🤓May 2-3: CrossFit Level 1 Course at BRIO
🕰️Sat May 2 - 7am class only
🎒🚶♀️➡️Sun May 3 - 9am, first Group Ruck of the season!!
🦺Sun May 24: Murph!
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