Week of Jan 15 - Jan 21

In this episode, we take a deep dive into the concept of 'intensity' when it comes to exercise and CrossFit. Training at intensity is the thing that gets you results and it's what separates CrossFit from most other programs out there, but what exactly does that mean? and how do you do it intelligently? and safely?

---

Get those kids moving this winter! Our NextGen kids program is back on for the new year, starting this Wednesday at 6:30pm. This block runs for 5 weeks from Jan 17 - Feb 14 and Winter session II runs after the Feb break from Feb 28 - Mar 27.

NextGen Wednesdays Winter I (5 weeks)

January 17, 2024 at 6:30 p.m.–February 14, 2024 at 7:30 p.m.CrossFit BRIO

Register Now

---

We are two weeks into our Step Into January 10,000 steps/day challenge. This fridgid weather is not making it easy! Comment below how many days out of 14 you've hit 10,000 steps so far. Do you regularly move this much or is it taking extra effort? Do you have any creative ways to get more movement in without going outside?

---

Workouts for the Week

Monday Jan 15

 21-15-9

Ring Dip*

Ski Cals

21-15-9

Push up

Shuttle Runs

*beast mode = high rings

---

3 rounds

• 1 min Burpee Pull ups

• 1 min Rest

then Max Chin over Bar Hang (one shot)

Tuesday Jan 16

OT2.5M x 6

1-3: 3 Front Squat

4-6: 5 Back Squat

*Finish with 30 sec back rack hold after last set of Back Squats"

---

🔥 Hot Down

Alternate with a partner:

5-10-15-20 Row/Bike

Switch machines:

20-15-10-5 Bike/Row

Girls: 4-8-12-16-16-12-8-4

Wednesday Jan 17

17.2 RX

12 min AMRAP

2 rounds

DB Lunge 50' (50/35)

16 Toes to Bar

8 DB Clean (50/35)

2 rounds

DB Lunge 50'

18 Bar Muscle UP

8 DB Clean (50/35)

Scaled:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  50-ft. weighted walking lunge (35/20)

  16 hanging knee-raises

  8 DB Power Cleans (35/20)

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 chin-over-bar pull-ups

  8 DB Cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

---

OT90 x 5: 3 Push Press

Thursday Jan 18

🎉🎂🎈🥳 Happy Birthday today to Zoe Grace!!

21-18-15-12

Power Snatch (75/55)

50 DU after each set

rest 3 mins

21-18-15-12

Thruster (75/55)

50 DU after each set

---

930 Class:

20-18-16-12

DB snatch

50 Skips/DU's or 8/6 cals

rest 3 mins

20-18-16-12

Single DB thruster

50 Skips/DU's or 8/6 cals

Friday Jan 19

🎉🎂🎈🥳 Happy Birthday today to Todd Snider!!

OT90 x 7: Squat Clean + Hang Squat Clean

1-2-3-4-5

Wall Walk

3-6-9-12-15

Front Squat (155/105)

------

9:30 Class

OT90 x7: Deadlift + Hang Power Clean + Front Squat

5 rounds

6 x (Push up + Renegade Row, right + Renegade Row, left)

12 DB Front Squat

Saturday Jan 20

🎉🎂🎈🥳 Happy Birthday today to David Cram!!

OTM x 6

Ring Muscle ups

-or-

6 min Skill work: Progressions

OTM x 5: 1 Deadlift

10 min AMRAP

5 Deadlifts (275/185)

10 CTB Pull ups

15/12 Cal Row

5 sets GHD Sit ups + Hip ext hold

Sunday Jan 21

With a partner:

150 Wall Balls (20/14)

125/90 Cal Bike

100 Box Jumps (24/20)

75 Burpees

50 Strict HSPU

25 Squat Clean (185/125)