Week of May 9 - May 15

---

Thurs May 12 is BRING A FRIEND Day!! Visitors are welcome to join us for a free workout in any class, all day long. All our waivers are digital now though, so please make sure friends are pre-registered at crossfitbrio.com/tryaclass. Thanks!

---

We're hosting a full day, week long summer camp Aug 22 - 26! 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. Check out the details at crossfitbrio.com/nextgen

Monday May 9

🎂🎉🎈 Happy Birthday to Liz Hudon!!

"Volume Fight Gone Bad"

Adjust to get 400+ reps

3 rounds, 1 min per station, of:

Wall Balls or Air squats

SDLHP or KB swing

Box Jump or Lateral Plate hops

Push Press

Row Calories

Rest 1 min

Compare to April 11/21, Oct 31/21, March 1/21, July 12/19

Tuesday May 10

Back Squat 2-2-2-10-10

----

Run 800m

Bike 50/35 Cals

Run 800m

Row 50/35 Cals

Scaled

600m

36/24

600m

36/24

16 min Cap

---

optional cashout:

Push ups 30-20-10-20-30

rest 30-60 sec between sets

Wednesday May 11

OT90x 6

3 Deadlift

2 Hang power clean

1 Jerk

---

5 rounds

15 Bar Facing Burpees

12 Deadlift (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

Compare to Dec 16/21, Dec 31/19

20 min Soft cap

Thursday May 12

OTM x 10

Odd - Strict Press x 5

Even - Ring Row x 5

---

With a partner:

4 min AMRAP

max Bike Cals

16 DB Snatch

1 min Rest

4 min AMRAP

max Ski Cals

12 Wall Balls

1 min Rest

4 min AMRAP

max Row Cals

8 Burpee Box jumps

(scaled regular burpees)

Friday May 13

OTM x 16

1) 10 DB Step up

2) Sled Pull

3) 1-3 Rope Climb

4) 3 Back Rack Holds (5 secs)

----

3 rounds

75 Double unders

25 GHD sit up

Saturday May 14

🎂🎉🎈Happy Birthday to Tracey Wahba and Matt Jones!!

With a partner or in a group of 3

50-40-30-20-10

Front Squat (155/105)

HSPU or Push ups

CTB pull ups

---

Optional Cashout:

Run 1 Mile

Sunday May 15

OT90 x 7

1-3 Snatch + Hang Snatch

4-7 Snatch

---

Row 1000/800m

3 rounds

12 Power Snatch (95/65)

12 Overhead Lunge (95/65)