Week of Jan 6 - Jan 12
- Jocelyn Rylee
- Jan 5
- 2 min read
Our Step Into January challenge is back in 2025. The goal is to get at least 10,000 steps every day this month.
General daily movement is an essential life skill and we'll be the first to tell you that you can't undo a day of sitting just by hitting the gym for an hour a few days per week.
Why do we do this one in January, when the weather is the worst? Because if you wait until conditions are perfect to start a new habit, it implies that you'll quit when things are not ideal again. Develop new habits at the worst time and THOSE ONES will stick.
Do you already have a lifestyle of walking at least 10,000 steps per day? Share your best advice to those just getting started building the habit. How do you do it?
We've simplified our rates substantially this year and done a lot of clean up on our back end system. If you're thinking of upgrading/changing your membership or have friends interested in joining you at CrossFit BRIO, here are the options we have available. You can also find this info any time on our website at crossfitbrio.com/memberships
Try a Class
Speaking of which... Have friends or family interested in checking out CrossFit BRIO with you? We've got loads of visitor class options available in the next couple of weeks. Head to crossfitbrio.com/tryaclass for all the details.
Workouts for the Week
Monday Jan 6
Strict Pull up OTM x 5
then:
OTM x 25
1) Low Sled Push 50'
2) Front Rack Hold 30 sec
3) Farmer Carry 100'
4) Choice Plank 30 sec
5) Bar Hang 30 sec
Tuesday Jan 7
OT3M x 10
1-5) Back Squat x 3 + 6 DB Press
6-10)
10 Back Rack Lunge @ 50% last set of BS
10-20 Push ups
10/8 Cal Row/Bike/Ski
(compare to Dec 3/24)
Wednesday Jan 8
OT90 x 6: 2 Snatch
21-15-9
Power Snatch (95/65)
Toes to Bar
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9:30 Class
OT90 x 6: 2 Turkish get ups
For time:
30-20-10
DB Snatch
Hanging Leg raises
Thursday Jan 9
5 rounds
In 3 mins
30 Wall Balls
90 Double unders
max Bike Cals
rest 3 mins
Friday Jan 10
2-4-6-8-10
Power Cleans*
4-8-12-16-20
Burpees over bar
*RX 185/125
Beast 225/155
Afterparty: OTM x 7: HSPU or Dips Skill work
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9:30 Class
2-4-6-8-10
Deadlift @ 65%
4-8-12-16-20
Burpees
Afterparty:
OT90 x 5: 3 Strict Press
Saturday Jan 11
🎉🎂🎈🥳 Happy Birthday today to Coach Pat!!
BMU skill work
OTM x 15
3-5 Pull ups or BMU complex
5 Thrusters
4 rounds
1 min max reps at each:
Row
Bike
Ski
Shuttle run
rest
Sunday Jan 12
🎉🎂🎈🥳 Happy Birthday today to Deb Siemens and Nicole Fehr!!
20 min AMRAP
20 Syncro DB Snatch
20 Sit ups (each, alternating sets)
20 Box jumps (each, alternating reps)
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