Week of April 17 - 23
- Jocelyn Rylee
- Apr 16, 2023
- 2 min read
Recently David (who has the CF-L4 credential) retook the CrossFit Level 1 course for the first time in 15 years. In this episode David shares his experience, discusses how the course has changed from 2008 to now, and reflects on the value of going back to the basics, this time paying closer attention.
Save the Date!
As many of your know, Coach Rana used her UNICORN POWER to battle breast cancer last year, enduring both chemo and surgery. She won the fight and now wants to give back to the Saskatoon Cancer Center that provided her with such great care and support. Save the date for Sunday June 11 when the BRIO community will UNITE TO FIGHT cancer. Grab a buddy and sign up to complete a series of fun partner workouts followed by BBQ and good times with your favorite fitness friends. 100% of the proceeds will be donated to the Cancer Center. Even if you don't want to workout, there will be opportunities to donate or volunteer. More details to follow and registration will open later this week!
NextGen kids program
resumes this Wednesday at 6:30pm. We have two 5 week blocks coming up. The first takes us up to the May Long Weekend, the second from after the May Long Weekend to the end of the school year. The program is open to children of our BRIO members age 9 and up. Registration is now available at crossfitbrio.com/nextgenreg
CrossFit Kids Summer Camps
are BACK for 2023 and this year we're running two! Mark your calendars for July 24-28 and Aug 21-25. In addition to workouts, weightlifting, skill development, and mobility our summer camp involves teaching your kids how to cook a complete real food delicious meal from scratch. The week ends with a dinner party for the parents hosted by your junior chefs!
Camps are open exclusively to the children of BRIO members, age 9 and up (going into grade 4). More details to follow and registration will open later this week!
Workouts for the Week
Monday April 17
Choose one:
Row 5km
Ski 5km
Bike 12.5km
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Push ups 5 x Max reps
rest 1 min between
Tuesday April 18
🥳🎉🎈🎂 Happy Birthday to Brian Stewart!!
OT3M - with optional Strict Pull ups
Front Squat 3-3-3
Back Squat 6-6-6
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21-15-9
15 Push Press (95/65)
15 Burpees
Wednesday April 19
🥳🎉🎈🎂 Happy Birthday to Krista Hayes!!
3 rounds
20 Back Rack Lunge (155/105)
80 Double unders
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OTM x 10
Odd: Wall Walk or HS walk
Even: GHD sit ups
Thursday April 20
🥳🎉🎈🎂 Happy Birthday to Adam Morken!!
30 min AMRAP
5 Wall Balls (30/20)
4 Burpees
3 Box Jumps (36/30")
2 Muscle ups (Ring or Bar)
1 Squat Snatch (155/105)*
*Beast weight Scale up to
165/115 - 175/120 - 185/125
Friday April 21
Deadlift 10-8-6-4-2
OT3M
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Echo bike 50/30 cals
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8 Rounds
15 Sec Push ups
20 Sec Rest
Saturday April 22
🥳🎉🎈🎂 Happy Birthday to Vance Mathison!!
OT90 x 5: 2 Overhead Squat
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15 min AMRAP
Run 200m
10 DB Hang Clean & Jerk (75/50)
10 Toes to Bar
Sunday April 23
Partner Linda
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x BW)
Bench Press (BW)
Squat Clean (3/4 BW)
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