Week of Dec 4 - Dec 10

In this episode we're exploring all the factors that contribute to injury... bad form, of course, but also ignoring the basics, too much intensity, excess volume, lack of rest days, too many rest days, poor sleep habits, alcohol, and processed food.

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Thursday Dec 7 is BRING A FRIEND DAY. Visitors are welcome to join us for a free workout in any class all day long. Please have friends sign in the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

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Friday Dec 8 is ALL DAY HOLIDAY Party. The 6am-ers are organizing a potluck breakfast and we're going to keep the fun going all day. 10:30am coffee time, nooner lunch gathering, and evening cheers and beers.

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Workouts for the Week

Monday Dec 4

🎂🎉🎈🥳 Happy Birthday today to Yvan Leblanc and Mckenna Giasson!!

"Nate"

20 min AMRAP

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (32/24kg)

Compare to Sep 12/21, Jan 12/20, July 3/2019

---or---

"Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Squats

Compare Sep 23/22, Feb 16/22, Sep 12/21, July 29/20

Tuesday Dec 5

"CrossFit Total"

1RM Back Squat

1RM Press

1RM Deadlift

Alternative option:

OT90 x 22

1-6 - Back Squat 3-3-2-2-1-1

7-8 - rest

9-14 - Press 3-3-2-2-1-1

15-16 - rest

17-22 - Deadlift 3-3-2-2-1-1

Compare to June 20/23

Wednesday Dec 6

🎂🎉🎈🥳Happy Birthday today to Steph Dyck!!

"Ghost"

6 rounds, 1 min each

Row (cals)

Burpee

Double Under

Rest 1 min

compare to April 21/22, Aug 8/21, Nov. 23/18, March 15/18

Thursday Dec 7

BRING A FRIEND DAY! Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

OTM x 15

1) Ring Row

2) DB Lunge

3) DB Push Press

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3 rounds

1 min Bike

1 min Ski

1 min Shuttle Run

1 min rest

Friday Dec 8

🎂🎉🎈🥳Happy Birthday today to Kathleen Kulyk!!

All Day Holiday Party Day!!

"Fran"

21-15-9

Thrusters

Pull ups

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3 sets of 30-60 secs

Front plank

Left side plank

Right side plank

Hollow hold

Saturday Dec 9

OT90 x 7: 1 Snatch

rest 3 mins

OT90 x 7: 1 Clean & Jerk

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In 9 mins

Row 1000m

AMRAP

8 Burpees

12 Box Jumps

16 DB Snatch

-rest 1 mins-

In 9 mins

Ski 1000m

AMRAP

8 Burpees

12 Box Jumps

16 DB snatch

-rest 1 min-

In 9 mins

Bike 3000m

AMRAP

8 Burpees

12 Box Jumps

16 DB Snatch

Sunday Dec 10

🎂🎉🎈🥳Happy Birthday today to Krista Wempe!!

10 rounds each,

alternate wth a partner

3 Back Squat (225/155)

6 Ring Dips (optional high ring)

9/6 Cal Bike

Compare to June 4/22