Week of Oct 30 - Nov 5

Tuesday is Halloween - one of our favorite days of the year! Do the Workout of the Day on Halloween in a costume and you'll be entered to win a free box of 30 LMNT in the flavor of your choice. The more ridiculous the better 🎃👻😁

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The day after Halloween, and throughout the month of November, seems like a good time to dial in your Nutrition and learn more about what goes into the food you eat.

The research is clear that Ultra Processed Foods (a particular class of industrial food-like substances) are uniquely harmful to our health, independent of their macronutrient or caloric content.

We'd like to see everyone join in on our No Sh*t November nutrition challenge and book club. Take this time to see how good you could feel eating only real, unprocessed food for a month. Can you make it 30/30 days with No (Ultra Processed) Sh*t? Along with this, we'll be reading the book Ultra Processed People by Chris van Tulleken. Just 10 pages per day and you'll be done this book by the end of the month and have a noggin full of knowledge to make better choices about what to eat.

*We have two copies of the book. First two people to join the challenge can borrow them for the month. The book is also available at the Saskatoon public library, in most bookstores, and for download in digital format.

Anyone who makes it 30/30 with No Sh*t and reads the book will be entered to win a prize at the end!

Join here

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The next session of our NextGen CrossFit Kids starts Wed Nov 15. We are continuing with our regular Wed 6:30pm class and are pleased to announce the addition of a Thursday 5:30pm class time that will happen at the same time as the regular Workout of the Day class for the adults. We are hoping this option makes it more convenient to get in a workout for both you and your kid(s) with one trip to the gym!

Registration is now open at crossfitbrio.com/nextgen

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We have a modified schedule this weekend because we are hosting the CrossFit Level 2 course. Congrats and a high five to Coach Mike and Coach Pat who will be spending their weekend leveling up their knowledge and credentials for you guys!

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Workouts for the Week

Monday Oct 30

🥳🎉🎈🎂 Happy birthday today to Ben Vander Kooi!!

OT90x7: Strict Pull ups or weighted pull ups

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50-40-30-20-10

DB Snatch

DB Lunge

Sit ups

Tuesday Oct 31

OT 2:00 x 7: 1 Front Squat

Then Back Squat - 1 set of max reps at final front squat weight

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7 min AMRAP

3-6-9 -etc Burpees

25 Double unders after each

Wednesday Nov 1

OTM x 30

1) 30 sec Back Rack Hold

2) 10/7 Ski Cal

3) 30 sec Farmer Carry Hold

4) 10/7 Bike Cal

5) 30 sec Bearhug Sandbag Hold

6) 10/7 Row Cal

Thursday Nov 2

🥳🎉🎈🎂 Happy birthday today to Jenny Calow!!

OT90 x 10

3 Squat Cleans (185/125) + 3 Box Jumps (36")

5 rounds

15 GHD sit ups

3 Rope Climbs

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9:30 Class

OT90 x 10

6 DB Front squat + 6 DB Step ups

5 rounds

25 Sit ups

10 Ring Rows

Friday Nov 3

OT1:30x12

Odd) Deadlift 3-3-3-2-2-2

Even) Press 3-3-3-2-2-2

(dead stop 3's, T&G 2's)

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21-15-9 HSPU

105-75-45 Double unders

Compare to March 3/23

930:

21-15-9

DB Push Press

Ski Cals (ladies 15/10/6)

Saturday Nov 4

7am Class ony

6 rounds

1 min work, 20 sec rotate

1) Row Cal

2) Ski Cal

3) Bike Cal

4) Burpee

5) Shuttle run

Sunday Nov 5

At Home WOD...

10 Rounds for time

10 Push ups

10 Air Squats

10 Sit ups

10 Lunges

*With optional Vest

This is the BTN workout we discussed in last week's podcast. Give it a go!