Week of July 11 - July 17
- Jul 10, 2022
- 1 min read
Upcoming Fun Stuff:
⭐ The next BRING A FRIEND Day is Thursday July 14. Friends can sign the waiver and RSVP at crossfitbrio.com/tryaclass
⭐ Our full day kids summer camp is Aug 22 - Aug 26. Fitness, nutrition, and lots of fun activities! Register at crossfitbrio.com/nextgenreg
⭐ Parents and Kids classes are on the schedule all summer! This week's times are Wednesday at 6:30pm and Friday at 10:30am (sign in via the BRIO app)
⭐ Do you enjoying cycling?? 🚵♀️🚵♂️ Sign up for MS Bike in Waskesiu on Sept 17! Join Tracey Wahba's team the Remyelinators and bike 50k or 70k in support of the MS Society of Canada and those (like Tracey) living with Multiple Sclerosis.
Monday July 11
OTM x 6: 5 Strict Pull Ups
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In 5 mins
200m Run
20 Deadlift @ 50%
200m Run
In 5 mins
200m Run
15 Deadlift @ 65%
200m Run
In 5 mins
200m Run
10 Deadlift @ 80%
200m Run
Tuesday July 12
OT2M Front squat 3-3-3-3-3
then 10 Back Squat @ 78%
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7 min AMRAP
1 Rope climb
2-4-6-etc
Push Jerk (155/105)
Compare to March 15/22, Feb 8/21
Wednesday July 13
7 min AMRAP
10/7 Bike Cals
10 Power Clean (135/95)
7 Min AMRAP
10/7 Ski Erg Cals
10 Front Rack Lunge (135/95)
7 Min AMRepsAP
1000m Run
Max Wall Walk in time remaining
Thurs July 14
It's BRING A FRIEND DAY! Visitors can sign the waiver and RSVP to any class time at crossfitbrio.com/tryaclass
OT90 x 6: 2 Thruster
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5 rounds
1 min Wall Balls (20/14)
1 min Row Cals
1 min Rest
Friday July 15
3 Rounds
75 Double unders
25 CTB Pull ups
15 Front Squats (155/105)
Compare to Nov 25/21
Saturday July 16
5 min Row/Ski/Bike Cal
5 min 1RM Press
5 min Row/Ski/Bike Cal
5 min 1RM Push Press
5 min Row/Ski/Bike Cal
5 min 1RM Jerk
Sunday July 17
CF Linchpin 7-4-22
9 Rounds
8 Deadlift (185/125)
7 Hand Release Push ups
6 Knees to Elbows
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