Week of Nov 20 - Nov 26
This might be our most successful nutrition challenge yet! At the mid point of reading Ultra Processed People and trying to avoid Ultra Processed Foods for the month of November, David and Jocelyn are recapping the major thoughts and feelings the members of BRIO have been sharing about this challenge. Shock, anger, horror, and frustration are a few common themes. But when you know better, you do better!
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The CrossFit BRIO Merry Fitmas sweatshirt and long sleeve warm up shirt are now available for order in the Apparel Store... along with loads of other hoodies, tees, tanks, and toques. These items are made special just for you and mailed to your house. Free shipping on all orders over $99!
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Workout for the Week
Monday Nov 20
OTM x 6
Odd: 15 Thrusters
Even: 15 Pull ups
Tabata Bike Cals
OTM x 8
1) Suitcase Hold (R)
2) Suitcase Hold (L)
Tuesday Nov 21
 🎂🎈🎉🥳 Happy Birthday to Corey Giasson!!
OT2M x 5: 3 Back Squat
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8 rounds
15 sec Push ups
30 sec Ski Cal
45 sec rest
Wednesday Nov 22
 🎂🎈🎉🥳 Happy Birthday to Coach Rana!
10 rounds
8 Single DB Devils Press (50/35)
15 Sit ups
30 Double unders
Rest 1 mins
Cashout
Handstand skills
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930 Class
10 rounds
8 DB Snatch or DB Hang Clean & Jerk
8 Burpees
8/6 Cals any machine or 60 skips
rest 1 mins
Cashout: Tabata Sit ups
Thursday Nov 23
Sa50 Overhead Lunge (95/65)
30 Box Jumps (36/30"")
40 Front Rack Lunge (135/95)
40 Box Jumps (30/24"")
30 Back Rack Lunge (185/125)
50 Box Jumps (24/20"")
9:30 Class
3 rounds
30 DB Lunge
30 DB Push Press
30/20 Cals
Friday Nov 24
  🎂🎈🎉🥳 Happy Birthday to Ashala Jacobson!!
OT1:30x10
Odd) Deadlift 3-3-2-2-2
Even) Press 3-3-2-2-2
(dead stop 3's, T&G 2's)
Tabata Burpees
L-Sit Holds or Seated Leg lifts
Saturday Nov 25
OTM x 15
1 Front Squat*
3 Strict HSPU
5 Wall Balls
*beast - Squat Clean
15 min AMRAP
20 Power Clean (135/95)
40 Pull ups
15 Power Clean (185/125)
30 CTB
AMRAP in remaining time:
5 Power Clean (225/155)
5 BMU
Sunday Nov 26
In 6 mins
Row 1000/800m
Max DB Lunge
rest 3 mins
In 6 mins
Ski 1000/800m
Max DB Push Press
rest 3 mins
In 6 mins
Bike 2.4km
Max DB Step up
