Week of Aug 10 - Aug 17

There's a lot of "genetic diversity" in the wide world of CrossFit and affiliates come in many flavors - some good, some not so good. So how do you know if you're at one of the truly great ones?

In this episode, we hash out the elements that separate the mediocre from the exceptional - hospitality, community, coaching, cleanliness, programming, and more. We explain how to identify a top CrossFit gym, the significance of higher credentials, and the role of being an actual CrossFit affiliate.

Whether you're a seasoned CrossFitter, looking to drop in somewhere while travelling, or new to the community and searching for your forever health home, these tips can help you suss out the right one.

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In support of Tracey Wahba's team the Remyelinators for MS Bike, we are organizing a marathon row fundraiser event!

Monday Sept 1 at 9am come out and row a full marathon (42.2km) in teams of 4. Set up camp, decorate your team space, switch out whenever, and have a heckin great time doing something hard with your friends. The catch? At least one person on each team must be not a CrossFitter!

Registration is now open at crossfitbrio.com/marathonrow. If you have your team organized, please register ASAP so we can get planning :-) If you need help finding a team, let us know and we'll do some matchmaking.

Optional add-on: We will make you custom matching shirts with your team name for $180 ($45 each), but you must be registered by Thursday Aug 14. If there's one thing we love, it's samesies shirts!!

All proceeds will go to the MS Society of Canada to support those living with Multiple Sclerosis.

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Workouts for the Week

Monday Aug 11

OT90 x 6

3-7 Strict pull ups

or

3 Weighted pull ups

12 min AMRAP

20 DB Snatch (50/35)

10 Burpee Shuttle Run

Rest 1 min

Tuesday Aug 12

OT3:00 x 5 sets: 5 Back Squat

OT3:00 x 5 sets: 10 Back Rack Lunge + Row 15/12 Cals

Wednesday Aug 13

50 GHD sit ups or Weighted sit ups

800m Run

50 Toes to Bar

800m Run

50 Sit ups

800m Run

24 min Cap

🔥Hot down: Tabata Push ups

Thursday Aug 14

OT 3:00 x 7

7 Deadlift

7 Hang Power Clean

7 Front Squat

7 Push Jerk

930

OTM x 21

1) Deadlift x 7

2) KB Goblet Squat x 7

3) DB Push Press x 7

🔥Hot down: Tabata Bike Cals

Friday Aug 15

🎉🥳🎈🎁 Happy Birthday today to Corey Michel!!

"Ghost"

6 rounds, 1 min each

Row (cals)

Burpee

Double Under

Rest 1 min

compare to Dec 6/23, April 21/22, Aug 8/21

Saturday Aug 16

🎉🥳🎈🎁 Happy Birthday today to Sadie Stewart!!

In 20 mins:

21 HSPU

42 Air Squat

21 Pull up

42 Lunge

15 HSPU

30 Air Squat

15 Pull up

30 Lunge

9 HSPU

18 Air Squat

9 Pull up

18 Lunge

Compare to July 16/23, Jan 30/23

Work to a 1RM Clean in remaining Time

🎉 Afterparty:

15 mins to establish

25' Prowler Push

for max weight

Sunday Aug 17

"Goose"

For time with a partner:

106 deadlifts (135/95)

Then, 7 rounds of:

3 rope climbs

15 thrusters (135/95)

15 kettlebell swings (32/24kg)

Then, 400 m plate run (45/25)

(*Both partners carry a plate)

From crossfit.com:

Master Sgt. Chris Raguso, 39, of Commack, New York, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed during a mission in Western Iraq. Russo was assigned to the 101st Rescue Squadron, 106th Rescue Wing, New York National Guard.

Raguso, who dedicated his life to the service and protection of others, was an HH-60G special missions aviation flight engineer and a member of the New York City Fire Department. He used CrossFit as a tool to stay strong for his work in the National Guard and the FDNY.

Raguso is survived by his wife, Carmela; and daughters Eva and Mila.

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