Week of March 17 - March 23

In this episode of the Brio in the Box podcast...

The 2025 Open is now complete! Jocelyn recently had a rad opportunity to head to New York to appear on the broadcast team for the live announcement of 25.3 and gives the "behind the scenes" on her experience.

Doing Constantly Varied, Functional Movements, at your relatively high intensity is necessary if you goal is maintain your health, functionality, and indepence through all the years you get on this earth. CrossFit found a way to make working on your fitness FUN... but then sometimes life throws you a curve ball and now it's no longer fun. But does that make it any less necessary? NO!

David and Jocelyn discuss the importance of persevering every ounce of fitness you've built, even through all of life's challenges - injuries, pregnancy, menopause, you name it. The future of your health and fitness hinges on what you do when things are going bad.

Take care of yourself as if you are someone that matters to do. Make good choices now for a better future.

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Workouts for the Week

Monday March 17

5 rounds

3 min AMRAP

12 DB Snatch (50/35)

12 DB Step up (50/35 - 20")

12 Box Jump over (20")

1 min rest

Non jumpers do Goblet Squats

Tuesday March 18

🎂🥳🎉🎈 Happy Birthday today to Chris Marsh!!

OT3M x 10

Odd) Back Squat x 5 + DB Strict Press x reps

Even) 14-12-10-8-6 Burpees + Bike Cals until 90 sec"

Wednesday March 19

15 min AMRAP

Row 250/200m

5-10-15-etc Push ups

Afterparty:

5 rounds

15 sec Hollow hold

30 sec Sit ups

45 sec rest"

Thursday March 20

🎂🥳🎉🎈 Happy Birthday today to Kevin Broks!!

5 rounds

In 2 mins

30 Wall Balls *

Max Shuttle Run or light sled pull

rest 2 mins

*Scaled 20 reps

Afterparty

OTM x 5

Plank (9:30 Class), HS Holds or Strict HSPU

Friday March 21

OT 3:00 x 4 sets

8 Deadlift + Set of Strict Pull ups

10-8-6-4-2 Jerk (185/125)

60-48-36-24-12

Double unders

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9:30 Class

OT 3:00 x 4 sets

8 Deadlift + Set of Strict Pull ups

10 min AMRAP

10 DB Push Press

10/7 Ski/Row Cals"

Saturday March 22

🎂🥳🎉🎈 Happy Birthday today to Jenn Molloy and Ryan Strate!!

OT90 x 7: 2 Back Rack Lunge

3 rounds

5 Hang Power Clean (155/105)

10 Toes to bar

20 Lunges

rest 1 mins

50/35 Ski cal

rest 1 min

3 rounds

rest 1 mins

50/35 Row Cal

rest 1 mins

3 rounds

rest 1 mins

50/35 Bike Cal

32 min Cap

Sunday March 23

With a partner:

20 min AMRAP

Alternate sets

2-4-6-etc

Thrusters (95/65)

Burpees

Power Snatch (95/65)

Burpees

Compare to Oct 6/24