Week of July 17 - July 23
- Jocelyn Rylee
- Jul 16, 2023
- 1 min read
13 year old Atlas wanted to visit the BRIO in the Box podcast to share his thoughts on what it's like to grow up in a health and fitness oriented household. Healthy food, no soda, crying in workouts, hitting the terrain park on a snowboard with Dad, and how other people, even adults, call you weird.
BRING A FRIEND DAY
Saturday July 22 is BRING A FRIEND DAY! Friends or Family are welcome to join us for a free workout in any class all morning. Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
We're on Week 4 of the Ruck-a-Week summer challenge and it's not too late to join in. Throw on a weight vest or backpack and get outside for a walk or hike. Join the group here and share where you went by Saturday July 22. This group is internal on the BRIO app - ie you do not have to be on social media to participate!
2nd Weight Vest Pre-Order
Are you sad you missed out on ordering a weight vest of your own back in the spring?? Well here's your second chance! This round of orders is due on Friday July 21. Getting in on the bulk order saves you approximately $30 in shipping and you can expect your vest to arrive in approximately 6 weeks.
Workouts for the Week
Monday July 17
Partner "Crain"
2 rounds:
34 Push-ups
50m Sprint
34 Deadlifts (135/95)
50m Sprint
34 Box Jumps (24/20")
50m Sprint
34 Clean & Jerks (95/65)
50m Sprint
34 Burpees
50m Sprint
34 Wall Balls (20/14 - 10/9')
50m Sprint
34 Pull-ups
50m Sprint
Share reps, run together
Tuesday July 18
OT2.5M x 4
3 Pause Back Squat + 3 Back Squat
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OTM x 6
Odd - Pull up
Even - Dip
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30/20 Ski Cal
30/20 Bike Cal
30/20 Row Cal
*stronger girls 25 cals
Wednesday July 19
OTM x 6: 1 Snatch
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3 rounds
10 Power Snatch
30 Double unders
2 rounds
10 Power Snatch
30 Double unders
1 Round
10 Power Snatch
30 Double unders
RX
95-115-135
65-80-95
Beast
95-135-185
65-95-125
Thursday July 20
OT90 x 5: 3 Bench or Strict Press
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15 min AMRAP
5 Bar MU
10 Front Rack Lunge (155/105)
15 Box Jumps (24")
Compare to Nov 30/22
Friday July 21
🎂🎉🎈🥳 Happy Birthday today to Terri Thunder and Michelle Correia!!
OT2M x 5
Deadlift 3-3-3-3-3-10
OTM x 6
odd - T2B
even - SHSPU
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Sled Drag OR Sandbag Carry
800m
Saturday July 22
It's BRNG A FRIEND Day! Friends or family are welcome to join us for a free workout in any class this morning. Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
OT90 x 6: 2 Thruster x 2
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WIth a partner:
10 min AMRAP
20 Shared DB Thrusters
20 Shared Burpees
200m Run together
Sunday July 23
🎂🎉🎈🥳 Happy Birthday today to Mark Rosin!!
10 min
Row, Bike or Ski
rest 2 mins
10 min AMRAP
1 Rope Climb
10 KB Swing (32/24)
50' Suitcase Carry (32/24kg)
50' Waiter Walk
Rest 2 mins
10 min
Prowler Push (alternating 50' in a group)
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