Week of Aug 28 - Sept 3

Here's an overview of what's happening this fall at CrossFit BRIO... A few small class changes, some new specialty options, NextGen Kids program, Big Saturdays, a new Health Accelerator weekend, and ya girl Jocelyn is turning 40.

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NEXTGEN Kids Classes are now available for registration at crossfitbrio.com/nextgenreg. Class times are Wednesday at 6:30pm and there are three 5 week blocks available between Sept and the Christmas break. We're here to help build strong, stable, super fit kids!

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We're hiring! Our kids program needs to grow and we need an energetic and dedicated person to take charge of the expansion. Are you or someone you know interested in coaching the future of fitness and taking on one of the most rewarding roles imaginable? Head to crossfitbrio.com/jobs for more info!

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We're on Week 10 of the of the RUCK A WEEK Summer fitness challenge! Congratulations to everyone who has made it this far. This is the last one... BUT WAIT... watch this week's podcast for the details on the bonus week 11 on Sept 11. Hope to see you there :-)

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Workouts for the Week

Monday Aug 28

🎈🎉🥳🎂 Happy Birthday today to Ashley Young!!

OT90 x 6: Snatch + Hang Snatch

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15 min AMRAP

10 Power Snatch (95/65)

15/10 Cals

10 Overhead Squat (95/65)

15/10 Cals

10 Squat Snatch (95/65)

15/10 Cals

9:30 Class will be doing:

OT90 x 6: 6 Romanian Deadlift

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15 min AMRAP

20 DB snatch

15/10 Cals

20 Goblet Squat

15/10 Cals

Tuesday Aug 29

🎈🎉🥳🎂 Happy Birthday today to Suzanne Mund!!

OT2M Back Squat 5-4-3-2-1

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OT90 x 4

Pull up + Dip

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6 min AMRAP

2-4-6-8-etc

Wall Balls

15 Double unders

Wednesday Aug 30

Run 800m

100 Push ups

Run 800m

100 Sit ups

Run 800m

100 Air Squats

Run 800m

Scaled Version:

2 rounds for time of:

Run, 400 m

50 Push-ups

Run, 400 m

50 Sit-ups

Run, 400 m

50 Squats

Thursday Aug 31

10 Push Jerk (185/125) Grace+30-35%

15/10 Bar Muscle ups*

20 Push Jerk (135/95) Grace

30/20 Chest to Bar*

30 Push Jerk (95/65) Fran

40/30 Pull ups*

*Scaling version:

Strict Pull up -> kipping CTB -> kipping pull ups

CTB - > Pull up -> Ring row

Banded CTB-> ring row -> jumping pull up

Friday Sept 1

OT3M x 5

Deadlift 2-2-2-2-2-10

OT90 x 4

T2B + Strict HSPU

Sled Pull 300m

Run 600m

Saturday Sept 2

Our first Big Saturday! Class times are 8am and 9:30am

OT90 x 6

Bench or Strict Press

3-3-2-2-1-1

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In 3 mins

21 Front Squat (135/95)

Max Burpees

rest 3 mins

In 3 mins

15 Front Squat (185/125)

Max Burpees

rest 3 mins

In 3 mins

9 Front Squat (225/155)

Max Burpees

*from a rack

Beast weights

155/105 - 205/140 - 255/175

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OTM x 15 - two coaches on hand for progressions and spotting

1) Muscle ups

2) HS walk

3) GHD Sit ups

Sunday Sept 3

🎂🎉🎈🥳 Happy Birthday today to Ryan Soulier!!

6 rounds

1 min work, 20 sec rest

Row

Shuttle Run (25')

Ski

Bike