Week of Nov 3 - Nov 9

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Try a Class

Friends and Family are welcome to join you for a free trial class this week:

• Mon Nov 3 at 8am or 7:30pm

Please direct visitors to crossfitbrio.com/tryaclass to fill out the waiver and RSVP to a class time.

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What's for Dinner is our meal planning service that solves problems! Tired of having the "what are we going to have for dinner" conversation over and over again? Sick of eating the same 6 things on repeat? Hate grocery shopping?

With What's for Dinner we send you 5 simply, tasty, real food recipes every Thursday. BAM! Next week's meals planned for you. New recipes to mix it up. AND, even cooler, you can add all the ingredients you need to Instacart and have everything delivered right to your door. Literally no excuses not to eat well! Check it out and subscribe to the plan here.

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I think we can all agree that Janine is the winner of this year's costume contest! She takes home an LMNT Yeti Bottle and a variety 12 pack 💪🥑

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Workouts for the Week

Monday Nov 3

6 rounds

In 2 mins

5 Push/Split Jerk, heavy

15 Med Ball Clean (20/14)

Max Burpees

Rest 2 min

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9:30am Legends Class

6 Cycles of...

In 2 min

5 DB (or barbell) Shoulder to Overhead

15 Med Ball Cleans

Max Rep Burpees in time remaining

Rest 2 min

Tuesday Nov 4

🎉🎁🥳🎈 Happy Birthday today to Juliet Sarjeant!!

OT 2:00 x 5 sets: 5 Strict Press

*5 mins for loading sets of back squat*

OT 2:30 x 5 sets: 5 Back Squat

Heavier than last week

OT90 x 3

60 Sec max Strict Pull ups

30 Sec rest

🔥Hot Down: 500m Row time trial

Wednesday Nov 5

10 rounds

5 Hang Clean (135/95) *

10 V-ups

15 Box Jump Over (24/20")

* beast weight 155/105

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9:30am Legends Class

10 Rounds:

5 Dumbbell Hang Cleans (or barbell)

10 V-Ups

10 Lunges

10 Russian KB Swings

Thursday Nov 6

OT2:00 x 6 beeps

Odd) 4 Deadlift

Even) 4 Bench Press

Dead stop on each rep

10 min AMRAP

With a partner:

Max Ski Cals

while alternating

10 Shuttle Runs

Friday Nov 7

5 Front Squat (185/125)

5-10-15-20-15-10-5

Ring Row

OTM x 9

1) Superman Hold

2) Right Side Band Hold

3) Left Side Band Hold

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9:30am Legends Class

5-10-15-20-15-10-5

DB front squat

Ring Row

OTM x 9

1) Superman Hold

2) Right Side Band Hold

3) Left Side Band Hold

Saturday Nov 8

OT 1:30 x 5 sets: Snatch + Hang Snatch + OHS

OT 1:30 x 5 sets: Snatch

In 20 mins

3 rounds*

30 Wall Ball (20/14)

75 Double unders

(note time)

In remaining time:

AMRAP

15/12 Cal Row

12 Burpees

9 Box Jumps (36/32")

*beast mode 4 rounds

Sunday Nov 9