Thursday April 16, 2026

🎈🥳🎁🎉 Happy Birthday today to Paul Caughlin!!

That time we hauled an old plate storage rack into the backyard and just set it on fire 🔥 Circa 2013

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Workout of the Day

In 15 mins

3 rounds

12 DB Snatch (50/35)

12 Box jump (20")

3 rounds

12 DB Snatch (50/35)

12 Box jumps (24")

3 rounds

12 DB Snatch (50/35)

12 Box jumps (30")

In remaining time:

2RM DB Snatch

@15 begin

5 min skill development or max reps

Choose one:

Strict Pull ups

Pull ups

CTB

Bar Muscle ups

Ring muscle ups

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9:30am Legends Class

OT1:15 x 5 sets

3-5 strict pull ups

AMRAP in 15 min:

12 Dumbbell Snatch

12 Box Step Ups

12 jumping pull ups

12 sit ups

Friday April 17

OTM x 10

Odd) Strict Press x 2

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'

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

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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!

The Murph Shirt

CA$39.00

Order Here