Week of July 11 - July 17

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.

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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