Week of June 20 - June 26
- Jun 19, 2022
- 1 min read
In this episode, we're reflecting on lessons learned from 14 years of running a CrossFit affiliate gym. Is bigger better? Is advertising worthwhile? What equipment is best? What's the right number of members? Should we hold on to tradition or embrace change?
Monday June 20
5 min Row Cal
5 min 1RM Power Clean
5 min Ski Cal
5 min 1RM Squat Clean
5 min Bike Cal
5 min 1RM Front Squat
Tuesday June 21
OT2M Back squat 3-3-3-3-3
then 10 Front Squats @ 75% of last week's best F.S.
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3 rounds
12 Single arm Devils Press (50/35)
60 Double unders
Wednesday June 22
OTM x 10: 1 Snatch - same weight across all
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12-9-6
Overhead Squat (155/105)
Bar Muscle ups
or
21-15-9
Overhead or Front Squat (95/65)
Pull ups
Thursday June 23
Run 800m
3 rounds
5 Deadlift (315/205)
15 Push up
Run 600m
3 rounds
10 Deadlift (225/155)
15 Push ups
Run 400m
3 rounds
15 Deadlift (135/95)
15 Push ups
Friday June 24
It's BRING A FRIEND DAY!
Visitors are welcome to join us for a free workout in any class, but please make sure they have filled out the waiver and RSVP'd to a class time at crossfitbrio.com/tryaclass
OT90x5: 3 Push Press
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5 min AMRAP
10 DB Lunge
10/7 Cal Row
rest 2 mins
5 min AMRAP
10 DB snatch
10/7 Cal Bike
Saturday June 25
🎂🎈🎉 Happy Birthday today to Yann Martel and Chantel Mullin!
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15 min AMRAP
21 Strict Pull ups
15 Back Squat @ 70%
9 D-Ball over shoulder (150/100)
@ 15:00
Run 1 mile
Sunday June 26
🎂🎈🎉 Happy Birthday today to Atlas Rylee!
OT90x 10 : 1 Clean & Jerk - same weight across all sets
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30-20-10
Unbroken Wall Ball
Unbroken Box jump over
David and Jocelyn are making "office hours" available with easy online booking. Interested in doing some goal setting? Have questions or concerns? Want to talk about upcoming plans? Book yourself in for a free 15 minute chat!
By request! Interested in some dedicated 1-on-1 coaching time to work on a particular skill, lift, or issue? You can also now book yourself into David or Jocelyn's calendar at your convenience. With nearly 30 years of combined CrossFit experience, we're here to help you with:
Back health assessments
Mobility issues
Running technique video assessments
Snatch or Clean & Jerk technique
Squat or Deadlift technique
Handstand push ups
Toes to bar
Rope climbs
Bar or ring muscle ups
Butterfly or kipping pull ups
Handstand walking
Rope climbs
Programming for specific goals/competitions
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