Week of Jan 1 to Jan 7
- Jocelyn Rylee
- Dec 31, 2023
- 2 min read
Happy New Year everyone!! We hope you have enjoyed a nice relaxing holiday season.
2024 is going to be the best year yet at CrossFit BRIO! We are doubling down on our commitment to bringing you the most professional, safe, effective, and fun CrossFit affiliate you will find anywhere in the world. This is the home of the committed, and there is no one we would rather work for than YOU! We continue to invest in helping you live your best life, for life through quality coaching, custom in-house programming, health education, and lifestyle support among the coolest community. 2024 is going to be the YEAR OF THE HABITS. Check out a few things we have lined up for you....
Move around a lot, every day: Step Into January
A one hour workout 3-5 days per week is not enough to cancel out a lifestyle of sitting. Your fitness rests on a foundation of lots (and lots) of general daily movement. Yes we know we're starting a step count challenge in January in Saskatchewan! ... but the extra difficulty is the point. If we wait to start good habits until conditions are ideal, it implies we will quit when conditions are not ideal again the future. So charge up that fitbit/smartwatch/oura ring/whatever, get out of the chair, and join us in getting (at least) 10,000 steps per day this month.

Show up more than you don't: The 224 Club in 2024

Simply showing up with consistency is a huge piece of your health puzzle. To reap the benefits of the CrossFit methodology, your baseline goal should be to simply show up more days than you don't. We're issuing a challenge to see who can show up for 224 classes in 2024 - a little over 60% of the year. See you Monday!
Workouts for the Week
Monday Jan 1
🎉🎂🎈🥳 Happy Birthday today to Jessamy Foulds!!
With a partner:
Annie
Grace
Karen
Diane
Fran
30 min CAP
Compare to July 1/23, Jan 1/23

Tuesday Jan 2
🎉🎂🎈🥳 Happy Birthday today to Holly Giasson, Saara Mohamed, and Sonia Singla!!
OT3M x 10 sets
Row 8/6 Cals
5 Back Squats
Bike 8/6 Cals
Wednesday Jan 3
OT2M x 5 sets: 3 Bench Press
---
8 min AMRAP
2-4-6-8-etc.
Push Jerk (135/95)
30 Double Under
Thursday Jan 4
10 min AMRAP
3 HSPU
6 Toes to Bar
12 Air squat
...right into...
10 min AMRAP
3 Ring Dips
6 CTB pull ups
12 Lunge
Compare to June 21/23
Friday Jan 5
🎉🎂🎈🥳 Happy Birthday today to Nathan Waterhouse!
S
3 Cycles of:
In 2 mins
20 Box Jumps (24/20)
Max Cal Ski
rest 2 mins
In 2 mins
10 Shuttle Run
Max Cal Bike
Rest 2 mins
Cashout
OT2:00 x 3 set
10 RDL or Bicep Curl
Saturday Jan 6
30 Rounds, alternating with a partner
1 Power Clean
2 Front Squats
1 Jerk
6 Burpees over Bar
RX 185/125
Beast 225/155
30 min Cap
Compare to Oct 15/22, July 23/22
Sunday Jan 7
BRING A FRIEND DAY
OT2:00 x 5 sets: 6 Back Rack Lunge
---
15 min AMRAP
alternate rounds:
12 DB snatch
6 Burpees
6 Hang Knee Raise
while Partner Rows
More bench days David