Week of July 4 - July 10

Fat 2 is a must watch documentary if you'd like to understand more about what's the right food for humans, how we ended up with the current dietary guidelines, and how we arrived at the abysmal state of public health. This is the follow up to Fat: A Documentary, which if you have not see either is also definitely worth watching!

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Interested in more knowledge about nutrition? Check out our Nutrition 101 Course, available for free to all BRIO members! You can access it via our website at crossfitbrio.com/nutrition or simply hit "join" on the front page of the CF BRIO app.

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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. Only 2 spots remaining! Register at crossfitbrio.com/nextgenreg

⭐ Parents and Kids classes are on the schedule for the summer starting this week Wednesday at 6:30pm! $12 drop in for up to 2 kids per adult or buy a 10 punch pass for $99.

⭐ 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 4

27 Thruster (95/65)

27 Bar facing Burpees

27 CTB Pull ups

21 Thrusters (115/80)

21 BF Burpees

21 CTB Pull ups

15 Thrusters (135/95)

15 BF Burpees

15 CTB Pull ups

9 Thrusters (155/105)

9 BF Burpees

9 CTB Pull ups

compare to July 4/21

Tuesday July 5

OT2M Back squat 3-3-3-3-3

10 Front Squat @ 78%

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Bike 1200m

50 Air Squats

Row 500/400m

50 Lunges

Scaled:

Bike 900m

30 Air squats

Row 400/300m

30 Lunges

Wednesday July 6

Snatch x 1 OTMx10

compare to June 22

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3 rounds, OT4M

50m Reverse Sled Pull

50m Sled pull

100m Sprint

Thursday July 7

🎈🎉🎂 Happy Birthday today to Leslie Logie!!

OTMx24

1) 15 Wall Ball

2) 3 Power Clean

3) 15 Box Jump

4) 3 Strict Press or Bench Press

Friday July 8

5 rounds

Run 400m

30 Sit ups

30 KB swings (24/16kg)

Scaled

8-10 rounds

Run 200m

15 Sit ups

15 KB swings

30 min Cap

Saturday July 9

🎈🎉🎂 Happy Birthday today to Jimmy Sysomsun!!

5 min AMRAP

8 Power Snatch (95/65)

8 Bar facing Burpees

rest 2.5 mins

5 min AMRAP

8 Overhead Squat (95/65)

8 Bar facing Burpees

rest 2.5 mins

5 min AMRAP

8 Full Snatch (95/65)

8 Bar facing Burpees

Compare to Nov 3/22

Sunday July 10

🎈🎉🎂 Happy Birthday today to Kennedy Gray!!

OT 1:15 x 10: 1 Clean & Jerk

Compare to June 26

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1 min Max Rep:

Bike Cal

rest 1 min

Toes to Bar

rest 1 min

Ski Cal

rest 1 min

HSPU or Push ups

Rest 1 min

Row Cal