Week of June 27 - July 3

Marketing trickery and grocery store red flags for you, the savvy consumer, to watch out for: Organic junk food, deceptive serving sizes, low quality produce, artificial sweeteners, fake meat, and more. Learn the ins and outs of food marketing scams so that you cannot be fooled!

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Nutrition 101, my introductory seminar I have delivered in person in the past, is now available to you for FREE as an online course to access any time. This self-paced course covers the basics of calories, the macronutrients, and the hormones involved in energy, appetite, and weight gain/loss. Simply click "join" on the front page of the CF BRIO app or access it here via our website.

Which course would you like to see available next?

• Everything Keto
• Nutrition for Kids
• Seasonal Genius (what humans evolved to eat)
• Lean for Life (weight loss)

See All Options

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Monday June 27

🎂🎈🎉🥳 Happy Birthday today to JC Crittin

RX:

3 RFT:

Row 500m

10 Toes-to-bars

15 Dumbbell Front Squats, 35/25 lbs

Bike 1.2km

10 Toes-to-bars

15 Dumbbell Front Squats, 35/25 lbs

Beastmode:

3 RFT:

Row 500 m

15 Toes-to-bars

15 Dumbbell Front Squats, 50/35 lbs

Bike 1.2km

15 Toes-to-bars

15 Dumbbell Front Squats, 50/35 lbs

Tuesday June 28

OT2M Front squat 3-3-3-3-3

10 Back Squat @ 75% of 1RM B.S.

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10 min AMRAP

Run 200m

1 Round of DT (155/105)

- 12 Deadlift

- 9 Hang Power Clean

- 6 Push Jerk

Wednesday June 29

🎂🎈🎉🥳 Happy Birthday today to Coach Iain

15 min AMRAP

Run 100m

1 Rounds of Nate

- 2 Muscle ups

- 4 HSPU

- 8 KB swings (32/24kg)

or Scaled option:

15 min AMRAP

Run 100m

4 Ring Rows

6 Ring Dips

8 KB swings (24/16kg)

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Cashout:

OTMx9

1) Front Plank

2) Left side plank

3) Right side plank

Thursday June 30

20 min AMRAP

Run 400m

3 Rounds of Cindy

- 5 Pull ups

- 10 Push ups

- 15 Squats

Friday July 1

With a partner. One person working, one resting. Share the reps

Annie: 50-40-30-20-10

- Double Unders

- Sit Ups

Grace: 30 Clean and Jerks (135/95)

Karen: 150 Wall Balls (20/14)

Diane: 21-15-9

- Deadlifts (225/155)

- Handstand Push Ups

Fran: 21-15-9

Thrusters (95/65)

Pull Ups

>>30 min CAP<<

Saturday July 2

OTM x 30

1) 4 Back Rack Lunge

2) 2 Tire Flip

3) 100' Prowler Push high/low

Sunday July 3

🎂🎈🎉🥳 Happy Birthday today to Lawrence Smith

100/75 Cal Bike 75 GHD's or T2B 50 Power Snatch (95/65) Compare to Feb 25/21