Week of June 23 - June 29

Eating and drinking is fine once in a while, but if that's all you can come up with for a night out that's pretty boring. It's time to get some new ideas and have more fun! Social situations often present the biggest challenge to staying on track with health and nutrition goals, so in this episode of the Brio In the Box podcast, we give you a whole pile of ideas for your next date, whether it's the first one or keeping your relationship alive decades in. Of course active hobbies like CrossFit, pickleball, and rock climbing, are great, but what if you each got $20 to dress the other person at Value Village and wore your spiffy outfits out bowling?? Whether you're looking for budget-friendly activities, fun family outings, or seasonal adventures, this episode is packed with inspiration to keep your relationship fun and full of laughs.

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And speaking of dates! We now have equipment for the community to rent for your summer adventures, available to you for way less cost that the other rental places in the city. You don't want to own it or store it? No problem, we got you! 2 inflatable paddle boards, 2 hard boards, a 2-person inflatable kayak, and a Yeti M20 backpack cooler are ready for you at crossfitbrio.com/rentals

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Summer Updates

With school wrapping up this week and summer vacation plans ramping up, we know regular schedules change for a lot of our community over July and August

Cancelled Classes

We're not making any blanket changes to the class schedule for the summer, but if a class has no one signed in at 1 hour prior to the start, it will be removed from the schedule. If you commonly sign in very last minute, you should plan ahead a bit more that usual.

Kids in the gym

Well behaved kids are welcome to accompany you to the gym during your workout, but these are the rules:

• They can sit at the front or play in the backyard, but they are not allowed to touch, climb, or swing on any of the equipment in the gym. There's a soccer ball, spike ball, and sidewalk chalk a-plenty in the yard though!

• The Mr Gru rule - no annoying sounds. If your kids are being loud or disruptive, it's your job to handle it. We have no problem telling kids they're being annoying, but it should probably come from you first!

• Clean up after yourselves (This should go without saying but, based on history, needs to be said)

9:30am Legends Class

Just in case you're unfamiliar, our 9:30am class riffs on the Workout of the Day with class structure, warm up, and workout geared towards our older adult members - the Legends! Anyone is welcome to attend this class as long as you are cool with participating in the Legends class (Do not expect to show up and do the regular Workout of the Day). We know mid-morning training gets popular in the summer, but this is their special time, a WOD and community just for them, year-round. For safety and flow, we also do not go over the 14 person class limit (this is not a large group training time) so if you have flexibility with your schedule and can attend 8am or noon, please do.

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Workouts for the Week

Monday June 23

For time:

50 DB Snatch (50/35)

150 Double unders

40 DB Snatch (50/35)

100 DU's

30 DB Snatch (50/35)

50 DU's

Beast mode

🚹50-60-70lbs

🚺35-45-50lbs

Afterparty:

OT3Mx3: Max Farmer Hold (RX=Bodyweight)

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9:30 Legends Class

50 DB Snatch or hang clean and jerk

150 Skips or 15/12 cal ski

40 DB Snatch or hang clean and jerk

100 Skips or 10/8 cal ski

30 DB Snatch or hang clean and jerk

50 Skips or 5/4 cal ski

Afterparty:

OT3Mx3: Max Farmer Hold

Tuesday June 24

OT3:00 x 5 sets: 7 Back Squat

🔥Hot Down:

OT3:00 x 5

12 DB Front Squat (2x50/35)

12/9 Bike Cals

Wednesday June 25

🎉🎁🥳🎈 Happy Birthday today to Yann Martel!!

5 Cycles of:

In 2 mins

Run 200m

Max rep Bench Press (BW - 3/4 BW)

Rest 1 min

In 2 mins

Run 200m

Max Strict Pull ups

Rest 1 min

Thursday June 26

🎉🎁🥳🎈 Happy Birthday today to Derek Lucik (maybe??) and Atlas Rylee!!

** No 8am Class today. Sorry!!**

.com 250531

15 min AMRAP

5 Thrusters (165/115)

10 Toes to bar

15 Burpees

Afterparty 🎉: Row or Ski 1000m

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9:30 Legends Class

15 min AMRAP

10 DB Thrusters

10 Hanging leg raise

10 Burpees

Afterparty 🎉: Row or Ski 1000m

Friday June 27

OT 2:30 x 5 sets: 3 Deadlift

10 Min AMRAP

Alternate rounds with a partner

1 Wall Walk*

25' Sled Pull

75' Shuttle Run

Legends/Scaled = *2-3 Push ups Tap Tap

Saturday June 28

OT90x5

Snatch Balance x 1

OT90x5

Overhead Squat x 1

"Kelly"

5 rounds

Run 400m

30 Box Jump (24/20)

30 Wall Balls (20/14)

compare to Sep 1/24, Aug 3/23, July 13/20

Sunday June 29

🎉🎁🥳🎈 Happy Birthday today to Iain Maclean!!

With a partner

50 Power Clean (135/95)

100/80 Cal Row

40 Power Clean (185/125)

80/60 Cal Bike

30 Power Clean (225/105)

60/40 Cal Ski

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