Week of Oct 20 - Oct 26
- Jocelyn Rylee
- Oct 19, 2025
- 2 min read
Updated: Oct 21, 2025
I got to talk to a lot of amazing people in course of filming 20+ CrossFit podcast episodes while in Albany, NY this past summer. But when people ask me which one was my favorite? This episode is the answer. It was a last minute, unplanned addition to our schedule and the story of Nick and Gino blew me away. Their journeys, from criminal/addict serving a life sentence in the Colorado Prison system to CrossFit coach, dedicated to helping others find redemption through human physiology is truly remarkable! You have to listen!
Workouts for the Week
Monday Oct 20
3 Cycles of:
In 3 mins
16 GHD Sit ups or 24 sit ups
16 Overhead Lunge (95/65)
max Bike Cals
rest 90 sec
In 3 mins
16 Power Snatch (95/65)
16 Burpees over bar
Max Ski Cals
rest 90 sec
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9:30am Legends Class
6 rounds
In 3 mins:
16 DB Snatch
16 DB Lunge
16 Sit ups
Max Cal Bike/Ski/Burpee (alternate)
90 sec rest
Tuesday Oct 21
OT 2:00 x 5 sets: 5 Strict Press
*5 mins for 3 warm up sets of Back Squat*
OT 2:30 x 5 sets: 5 Back Squat
Start at or above Sep 30
OT90 x 3 Sets:
30 Sec max Strict Pull ups
60 Sec rest
🔥 Hot Down: 1 min max Cal Bike
Wednesday Oct 22
Friends and Family are welcome to join you for a free trial class today at 5:30pm or 7:30pm. Please direct visitors to crossfitbrio.com/tryaclass to RSVP to a class time and sign the waiver
20 min AMRAP
15 Wall Balls (20/14)*
10 Shuttle Runs
While Partner Rows
*visitors do 10
Thursday Oct 23
OT 1:45 x 8, alternating between
Odd) Deadlift 2-2-2-Max Reps
Even) Bench Press 2-2-2-Max Reps
Start heavier than Oct 16
4 min AMRAP: Wall Walks
Cashout: Max Bar Hang
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9:30 Legends Class
OT 1:45 x 8, alternating between
Odd) Deadlift 2-2-2-2
Even) Bench Press 2-2-2-2
OTM x 6
Odd) Max Rep Push ups
Even) Max Time Bar Hang
Friday Oct 24
7 RFT:
7 Push Jerk (135/95)
12 Ring Rows*
50 Step ups (24/20")
*RX is shoulders directly under rings (arms vertical, at extension)
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9:30 Legends Class
7 RFT:
7 DB Press or Push Press
12 Ring Rows
50 Step Ups
Saturday Oct 25
100 Thrusters (45/35) *
Every minute, including the first one, do 20 Double unders
*beast mode 75/55
@ 10 min Begin:
21-15-9
Toes To Bar
KB swing (32/24kg)
Ring Dip
Box Jump (30")
Sunday Oct 26
🎁🎈🎉🥳 Happy Birthday today to Kate Congreves!!
10 min Row/Bike *
10 min AMRAP
alternate rounds with a partner:
3 Power Clean (185/125)
3 Front Squat (185/125)
6 Bar Facing Burpees
10 min Row/Bike *
* 1 person on each machine, switch anytime
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