Week of June 30 - July 6

Jocelyn was back on the CrossFit Podcast, this time as a co-host! In this episode Dr. Allison Brager, a neuroscientist, sleep expert, former CrossFit Games competitor, and possible future astronaut was gracious enough to answer allllllllllllll our pressing questions about sleep. Perhaps you've wondered, given the choice between getting up to workout early or getting an extra hour of sleep, what's the right decision? Well, we finally have a definitive answer. Watch the episode to find out😴

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Summer Camps!

Check out what we have lined up for the kids this summer! We train, we stretch, we cook, we craft, and we have a heckin' great time! Head to crossfitbrio.com/nextgen for registration and all the details.

July 28 - Aug 1: Youth Athlete Camp (age 11-14)

Aug 5 - Aug 8: Youth Athlete Camp (age 11-14)

Aug 18 - Aug 2: Fitness and Cooking Camp (age 9-13)

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Workouts for the Week

Monday June 30

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

rest 3 min between rounds

6 min cap each round or Scaled=1 min max at each movement.

compare to Dec 29/24, Jan 30/22

Tuesday July 1

In a group of 3 or 4

30 min AMRAP

Run 400m together

Share:

30 Burpee

40 KB Swing

50 DB Push Press

Join us for this team workout at 9am then stick around for Canada Day breakfast together afterwards! Eggs, sausage, fruit, coffee, and nothing but the real food goodness you've come to expect from us. Our way of saying thanks for being part of Team BRIO! See you there🍁🍁🍁

Wednesday July 2

10 rounds

3 Back Squat @ 70%

6/4 Bike Cals

9/7 Row Cals

Rest 1 min

Friends and family are welcome to join you to try a class at 5:30 or 7:30pm tonight. Direct them to crossfitbrio.com/tryaclass to sign the waiver and RSVP to a class time.

Thursday July 3

10 rounds of:

In 90 secs

• 2 Wall Walk

• 6 Shuttle Run

• 8 Burpees

Max Double unders

90 sec rest

Compare to April 9/25

Friday July 4

OT3M x 5: 5 Deadlift + 10 Ring Dips

🔥 Hot Down:

50/35 Ski Cals

100 Lunges

Run 800m"

Saturday July 5

🎉🥳🎈🎁 Happy Birthday today to Sam Bromm!!

🤸‍♂️ HS walk Skills

For time:

20 Overhead Squat

20 Toes to Bar

20 Thrusters

20 Pull ups

15 Overhead Squat

15 Toes to Bar

15 Thrusters

15 Pull ups

10 Overhead Squat

10 Toes to Bar

10 Thrusters

10 Pull ups

5 Overhead Squat

5 Toes to Bar

5 Thrusters

5 Pull ups

RX 75-95-115-135 / 55-65-80-95

Beast 95-115-135-155 /65-80-95-105 and CTB pull ups

Compare to shorter version March 3/25. Nov 9/24

🎉 After party: Sled pull 50' for max weight

Sunday July 6

🎉🥳🎈🎁 Happy Birthday today to Derek Kennedy!!

With a partner, 1 person working at a time.

15 min Row (for max km distance)

15 min AMRAP

8 DB Power Clean (2x50/35)

8 DB Step Up (20/16"")

8 DB Push Press/Jerk

15 min Bike (for max km distance)

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