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