Week of July 22 - July 28

Welcome Coach Nick!

We are very pleased to announce Nick Allard is joining the coaching team here at CrossFit BRIO. Nick is a physiotherapist, owner of Vigour Physiotherapy, and a CrossFit Level 1 Trainer. He has been a staple of the BRIO community since he started in 2018 and has done well over 1000 workouts with us. He'll be doing some coaching and training this week. Give him a high five when you see him!

---

The Judge Shirt 2024

If you've been to CrossFit BRIO on a Friday you know the judge shirts are... a thing. Collected by our members who have volunteered at various Regionals and CrossFit Games events we figured it was high time to make them widely available (and replace some of those old ones!)

Don't be left out! Join the matching outfits crew with the 2024 Judge Shirt - CrossFit BRIO edition.

All proceeds will be donated to Tracey Wahba's MS Bike team The Remyelinators. We will be pedaling our buns off in Waskesiu on Sept 14 to raise money for the Multiple Sclerosis Society of Canada.

The Judge Shirt 2024

Buy Now

---

Workouts for the Week

Monday July 22

OT 2:00 x 6 sets: 3 Position Snatch

9:30 class does

OT 1:00 x 10:

Odd) 3 Deadlifts

Even) 3 Strict Press

---

In 10 mins:

100 DB Snatch (50/35)

Max Cals on any machine

Tuesday July 23

🥳🎂🎈🎉 Happy Birthday today to Mark Rosin!!

OT4:00 x 10:

Run 200m

10-9-8-7-6-5-4-3-2-1 Back Squats

Start at 50% and build as form allows

Wednesday July 24

OTM x 14

Odd) Toes to bar

Even) Push ups or Ring Dips

---

7 min AMRAP

Box Jump

start at 20"" and add 4"

every 15 reps

Compare to Nov 16/23, June 16/23

930 class does

7 min AMRAP

6 Russian KB swing

6 KB Steps ups

Thursday July 25

"Jackie"

1000m Row

50 Thrusters (45/35lb)

30 Pull ups

Compare to Dec 19/23

Beast option:

1000m Row

50 Thrusters (95/65)

30/20 Bar Muscle ups

Afterparty: HS Walk skill work or planks

Friday July 26

OT1:30 x 5 sets

3 Deadlift

2 Hang Power Clean

1 Jerk

"DT"

5 rounds

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Jerk (155/105)

Compare to July 7/23, June 20/19"

Saturday July 27

🎉🎈🎂🥳 Happy Birthday today to Jenni Bromm!!

OTM x 10

odd) Bar Muscle ups

even) Ring Muscle ups

16 min AMRAP

Run 1 mile

AMRAP in remaining time

2 Rope Climb

50' DB Lunge (2x50/35)

100' Sled Pull

Sunday July 28

In a group of 3

2 people working at a time until the burpees

150/100 Cal Row

150 Front Squats

150/100 Cal Bike

150 Push Press/Jerk

150/100 Cal Ski

150 Thrusters

then

50 Syncro Burpees (each)

40 min CAP - compare to Oct 9/23, Oct 10/22

RX 95/65

Beast 135/95