Week of Oct 7 - Oct 13

---

NextGen Kids Program

Session II of the NextGen kids program begins next week after Thanksgiving. Class times are Wednesdays at 6:30pm or Thursdays at 6:30pm. Head to crossfitbrio.com/nextgen to register!

---

Workouts for the Week

Monday Oct 7

3 Cycles of

3 min AMRAP

• 8 Single DB Push Press (50/35)

• 8 Single DB Step up (24/20")

3 min Bike Cal

3 min Rest

Tuesday Oct 8

OT 2:00 x 5 sets: 2 Strict Press

OT 2:30 x 5 sets: 2 Back Squat

Hot down:

Tabata Bike/Row/Ski Cals

rest 2 mins

Tabata Burpees

Wednesday Oct 9

In 20 mins:

21 HSPU

42 Air Squat

21 Pull up

42 Lunge

15 HSPU

30 Air Squat

15 Pull up

30 Lunge

9 HSPU

18 Air Squat

9 Pull up

18 Lunge

Compare to July 16/23, Jan 30/23

Work to a heavy (1RM) Clean in remaining Time

9:30 Class

In 20 mins:

21 Push Ups

42 Air Squat

21 Pull up

42 Lunge

15 Push Up

30 Air Squat

15 Pull up

30 Lunge

9 Push Up

18 Air Squat

9 Pull up

18 Lunge

Max laps of 25 ft farmer carry in time remaining, with up to 1/2 bodyweight in each hand.

Thursday Oct 10

OT90 x 10 sets (5 sets of each)

Odd) 5 Deadlift

Even) 5 Bench Press

3 rounds

Row 500m

35 Sit ups

Beastmode option:

3 rounds

Ski 500m

25 GHD sit ups

Friday Oct 11

OT 3:30 x 3 sets

7 Front Squat @73% + Strict Pull ups or Bar muscle ups

5 min AMRAP

5-10-15-etc

Unbroken Double Unders

9:30 Class

OT 3:30 x 3 sets

7 Front Squat + Strict Pull ups or Ring Rows

OTM x 5

5/4 Ski Cals

max Step ups (16/12")

Saturday Oct 12

🎉🎂🎈🥳 Happy Birthday today to Beth Godhe-Knight!!

OTM x 15

4 Thrusters

4 Burpees over Bar

5 rounds for time:

400m Run

20 DB Snatch (50/35)

5 Wall Walk

Sunday Oct 13

With a partner:

100 Toes to Bar

100 Box Jump (30")

100 Back Rack Lunge (185/125)

Beast mode 130 reps of each.