Week of Feb 14 - 20

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Our CrossFit kids Next Generation program is back starting Feb 27. For the 3 weeks of the CrossFit Open on Sundays at noon, we'll be doing a junior version of the workouts for our young athletes ages 9-13! Regular Sunday training carries on after those three weeks.

We also have a 7 week session available on Wednesdays at 6:30pm that runs between the Feb break and the easter break in April. We welcome kids age 9 (grade 4) & up. Because we feel strongly that health and fitness starts at home, this program is only available to the kids of our BRIO members.

Head to our Nextgen homepage to learn more

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Mon Feb 14

It's BRING A FRIEND Day!

20 min AMRAP

With a partner

40/30 Cal Row

40 DB Lunge while partner holds plank

40/30 Cal Bike

40 DB Push Press while partner hangs from bar

Tues Feb 15

OT90 x 6

1-3 Front Squat x 2

4-6 Back Squat x 4

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Open 15.4

8 min AMRAP

RX:

3-6-9-12-15-18-21 etc. HSPU

3-3-3-6-6-6-9-9-9 Power Clean (185/125)

or Scaled

10 Push Press (115/75)

10 Power Clean (115/75)

compare to Sept 17/20

Wed Feb 16

Happy Birthday Ryan B!!

"Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Squats

Compare Sep 12/21, July 29/20, June 27/19

Thurs Feb 17

OT90x5: Snatch + Hang Snatch + Overhead Squat

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30-20-10

DB Hang Clean & Jerk (50/35)

Box Jump (24/20)

rest 3 mins and repeat

Fri Feb 18

OT2M x10

3 Wall Walk

10 Deadlift (155/105)

30 Double Unders

remaining time is rest

Sat Feb 19

7 Min AMRAP

3-6-9-etc

Thruster (95/65)

Burpees over Bar

rest 3 mins

10 Min AMRAP

1 Rope Climb

5 Ring Dip

10 Pistols

11am Monster Mash also does:

Max meters on the Rower or Bike in 20min. Every time pace drops below target pace, get off the machine and do 5 strict pull ups On the row... RX men: <1:50/500m RX Women/Int. Men: <2:00/500m Int Women: <2:10/500m On the bike... RX men >350 Watts RX Women/ Int Men: >275 watts Int Women: >200 watts

Sun Feb 20

Happy Birthday Rick K!!

30 Cal Row/Bike/Ski

30 Back Squat (225/155)

30 Toes to bar

30 Cal Row/Bike/Ski

30 Front Squat (185/125)

30 V - up

30 Cal Row/Bike/Ski

30 Overhead Squat (135/95)

30 Sit up