Week of Feb 21 - 27

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Glucose Group: 28 Day Nutrition Safari starts Thurs March 3. Invest in your current and future health and learn all about which foods work best for YOU.

Watch the video for all the details and then head to crossfitbrio.com/nutrition to register.

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Despite the delay due to the Omicron wave, isolations, etc, we're excited to get our NextGen program back in action. The fun starts this Sunday Feb 27 where we'll be doing a junior-friendly version of The Open for 3 weeks. We did this last year as well and the kids had a great time!

Regular training sessions are also available on Wednesday at 6:30pm starting March 2 and Sundays at noon starting March 20 (after The Open is done). Head to crossfitbrio.com/nextgen for more info and to register!

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Mon Feb 21

Happy Birthday today to Mark W!!

In a group of 3

100 Cal Bike/Row/Ski

100 Power Snatch (95/65)

100 Cal Bike/Row/Ski

100 Overhead Squat (95/65)

100 Cal Bike/Row/Ski

100 Full Snatch (95/65)

Parent and Kid Version:

For time:

70/50 Row / Ski Erg / Bike Calories

70 Dumbbell Snatches

70/50 Row / Ski Erg / Bike Calories

70 Goblet Squats

70/50 Row / Ski Erg / Bike Calories

70 Dumbbell Thrusters

Tues Feb 22

Happy Birthday today to Sandy G-L!!

OT90 sec x 6 sets

Sets1-3: 1 Front Squat

Sets 4-6: 3 Back Squat

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15/10 Bar Muscle up

30 DB Thrusters (35/25)

25/20 CTB

30 DB Thruster (35/25)

35/30 Pull ups

Scaled

6 rounds

10 DB thrusters (30/20)

10 Pull ups

>>12 min cap<<

Wed Feb 23

Happy Birthday today to Barb Z!!

15 Min AMRAP

15 KB swing (24/16)

15 Burpee

45 Double unders

15 Sit ups

rest 2 mins

10 min EMOM

Odd: 5 Deadlift

Even: Plank

Thurs Feb 24

OTM x 12 sets

Sets 1-4: 1 Strict Press

Sets 5-8: 1 Push press

Sets 9-12: 1 Push or Split Jerk

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3 rounds

30/24 Cal Row/Bike

30 Wall Ball (20/14lb)

**Open Workout 22.1 will be announced at 2pm this afternoon. Head to games.crossfit.com to watch the announcement. Once we know what it is and the time domain, we'll post up heat times for tomorrow night.

Fri Feb 25

Happy Birthday today to Jenna K!! *Morning classes only. Afternoon/evening we'll be doing Friday night lights for 22.1

3 Cycles of...

3 min AMRAP

3 Power Clean (185/125)

6 Toes to Bar

3 min AMRAP

8 Box jump overs

6 Burpees

4 Burpee Box jump overs

3 min Rest

Sat Feb 26

OT90 x 5 sets: Snatch + Hang Snatch + Overhead Squat + Snatch

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"Acid Bath"

500m Ski

500m Row

1000m Bike

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11am Monster Mash also does:

5 rounds

10 Back Rack Lunges (185/125)

10 Back Squat (185/125)

25 Push ups

Rest 2 mins between rounds

Sun Feb 27

In 20 mins:

10-9-8-7-6-5-4-3-2-1

Strict HSPU or Seated strict DB Press

Strict Pull ups or Ring rows

In remaining time work to

1RM Front squat