Week of Feb 5 - Feb 11
- Jocelyn Rylee
- Feb 4, 2024
- 2 min read
Updated: Feb 6, 2024
In our second AMA, we're answering questions from the YOU:
1) How far ahead do you do the programming?
2) If you could go back, knowing what you know now, would you do anything different to prepare for pregnancy?
3) I'm going on holidays for a few weeks and I don't want to lose my progress, do you have any idea for vacation workouts? crossfitbrio.com/outsidethebox
4) What's the "Burpee Deal" and how do the discounts work? crossfitbrio.com/xmasburpees
5) What are you thoughts on the emergency shelter going into the old fire hall on Central Ave?
6) Do you have any super easy recipes I can make in a hurry? crossfitbrio.com/nutrition
Register for The Open!
#TeamBRIO has been in The CrossFit Games Open since the very beginning! Head to games.crossfit.com to register and join us for year 14. Mark your calendars for "Friday Night Lights" on March 1, 8, and 15
As many of you know, mental health is a topic close to our hearts. David lost his brother and many of our members have lost loved ones in the battle against mental health as well.
We've created a team with the Push Up challenge to raise funds and awareness for The Canadian Mental Heath Assoc. Please follow the link in our profile to donate or join our team. The challenge is to accumulate 2000 pushups over 23 days in Feb. If you decide to join us we'll be posting daily options to get your push ups in. These can be done anywhere, not just in the gym. The challenge starts tomorrow, so get ready to jump in with both feet!
Thanks in advance for your support!
BRING A FRIEND on Wednesday
Friends and family are welcome to join us for a free workout in any class all day on Wednesday. Please have visitors head to crossfitbrio.com/tryaclass to sign the waiver and RSVP to a class time.
Workouts for the Week
Monday Feb 5
14.5/16.5
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
20 min CAP
Tuesday Feb 6
🎉🥳🎈🎂 Happy Birthday today to Jon Gorham!!
OT2M x 6
Odd) 2 Front Squat
Even) 5 Back Squat
Afterparty:
1 min Ski Cal
1 min Bar Muscle up
2 min rest
1 min Ski Cal
1 min CTB
2 min rest
1 min Ski Cal
1 min Pull ups
Wednesday Feb 7
It's BRING A FRIEND DAY! Friends and Family are welcome to join us for a free workout in any class today. Please have visitors head to crossfitbrio.com/tryaclass to sign the waiver and RSVP to a class time.
With a partner:
5 min AMRAP
6 Burpee (syncro)
12 DB Lunge (syncro)
rest 1 mins
5 min AMRAP
Bike Cals (alternating)
rest 1 mins
5 min AMRAP
12 DB Snatch (syncro)
12 Sit ups (syncro)
rest 1 mins
5 min AMRAP
Row Cals (alternating)
Thursday Feb 8
🎂🎈🥳🎉 Happy Birthday today to Patti Ziola!!
4 rounds:
1 min max rep Thrusters
2 min Rest
95/65-115/80-135/95-155/105
---
OTM x 10
Odd: Hollow Hold
Even: Farmer Hold
or
Odd: 3 Bench Press
Even: 6 Bicep Curls per side
Friday Feb 9
🎉🥳🎈🎂 Happy Birthday today to Karson Braaten and Natacha Hogan!!
Handstand walk skill work
or
(9:30 class) OT90 x5: 3 Strict press
OT90 x 5: 1 Deadlift
3 rounds
In 2 mins
15 HSPU or Push up
15 Deadlift (225/155)
Max Double unders
Rest 2 mins
Saturday Feb 10
🎉🥳🎈🎂 Happy Birthday today to Carly Neil!!
Muscle up skill work
---
14.4/23.1
In 14 mins
60 Cal Row
50 Toes to Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle ups
....right into
6 mins to establish: Power Clean + Hang Squat Clean + Front Squat + Jerk
Sunday Feb 11
🎉🥳🎈🎂 Happy Birthday today to Owen Scheirer!!
With a partner, 1 person working at a time:
150/100 Cal Bike
100 Front Squat (185/125)
100 Jerk (185/125)
Partition as needed
(Bar from a rack)
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