Week of May 2 - May 8

Fun stuff coming up...

📅 The next BRING A FRIEND Day is Thurs May 12. Visitors are welcome to join us for a free workout in any class, all day long. Our waivers are all digital now though so please make sure friends have signed in at crossfitbrio.com/tryaclass. Thanks!

📕 We're hosting a CrossFit Level 1 seminar May 21-22 at BRIO. If you're interested in levelling up your knowledge of the CrossFit methodology, register at crossfit.com!

🌞We're putting on a full-day, week-long kids camp Aug 22 - 26 for your kiddos heading into Grade 4 and up! Kids will enjoy a variety of learning, creating, and fitness activities. Throughout the day we'll be lifting weights, stretching, training, and practicing gymnastics skills. Alongside our fitness activities will be cooking, learning about nutrition, playing games, and crafting cool items to keep. Early bird pricing is on now until June 15. Click here to register.

Monday May 2

OTM x 9

1-3: 3-Position Snatch

4-6: 2 Pause Snatch (knees/hips)

7-9: Snatch

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Row 500/400m

30-20-10

- DB Step up (1 x 50/35lb to 24"/20")

- DB Sit ups (1 x 50/35lb)

Row 500/400m

>>12 min (soft) cap<<

Tuesday May 3

🎈🎉🎂 Happy Birthday today to Coach Jess!!

OT90x6

Front Squat 5-4-3

Back Squat 5-4-3

Compare to April 19/21

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25/18 Cal Ski

15 Thrusters (95/65)

25/18 Cal Bike

15 Thrusters (95/65)

25/18 Cal Row

15 Thrusters (95/65)

9 min CAP

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Optional Cashout: run the Murph Mile

Wednesday May 4

2022 Age Group Online Qualifier - #2

50 overhead squats (95/65)

40 bar-facing burpees

40 back-rack lunges (95/65)

30 bar-facing burpees

30 power cleans (95/65)

20 bar-facing burpees

20 single-leg squats

10 ring muscle-ups

>>20 min CAP<<

Thursday May 5

🧦 Remember your tall socks today!

30 min Partner Row- Switch every 500m

When not rowing do:

1 Heavy Thruster (from rack)

1 Rope Climb

Friday May 6

OT90 sec x 10

odd) 5 Deadlift

even) 5 Press

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10-8-6-4-2

Hang Power Clean

Push Jerk

Lateral Burpees over Bar

Beast (155/105)

RX (135/95)

>>10 min CAP<<

Saturday May 7

🎈🎉🎂 Happy Birthday today to Travis Chomyn and Colin Hounjet!!

In 20 mins

Run 1 mile

then AMRAP

1-2-3-etc Pull ups

2-4-6-etc Push ups

3-6-9-etc Squats

Sunday May 8

🎈🎉🎂 Happy Birthday today to Ken Kane, Nadine Schueller, and Quinten Paterson!!

30 Cal Row/Bike/Ski

30 Back Squat (225/155)

30 Toes to bar

30 Row/Bike/Ski

30 Cal Front Squat (185/125)

30 V - up

30 Cal Row/Bike/Ski

30 Overhead Squat (135/95)

30 Sit up

Compare to Feb 20/22

>>30 min CAP<<