Week of Sept 2 - Sept 8
- Jocelyn Rylee
- Sep 1, 2024
- 2 min read
Fundraiser for MS Bike
Garage Sale of Awesome Stuff!
Sunday Sept 8 at 4:00pm
The Rylee crew (and many from the BRIO fam) are doing MS bike on Tracey Wahba's team the Remyelinators in support of those living with Multiple Sclerosis. As our fundraiser, we're doing a garage sale of awesome stuff. I have BRAND NEW shoes and apparel from Go Ruck and NoBull as well as tons of basically never-worn items from lululemon. Oh, and also Judge Shirts from the 2023 and 2024 CrossFit games.
We're also clearing out extra wall balls and the old mats from our storage, so if you need something for your basement gym or lake life set up, we've got items for you!
Sunday Sept 8 at CrossFit BRIO. Doors open at 4:00pm. Can't make it? You can still donate to the team here.
NextGen kids class start next week! Classes are Wednesday and Thursday at 6:30pm for kids ages 9 (grade 4) and up.
Workouts for the Week
Monday Sept 2
10 Rounds,
In 2 mins
Light "DT"
12 Deadlift (115/80)
9 Hang Power Clean (115/80)
6 Push Jerk (115/80)
Cals in remaining time*
Rotate machines
rest 1 mins between
Tuesday Sept 3
🎉🎂🎈🥳 Happy Birthday today to Ryan Soulier!!
OT 1:30 x 5: Strict Press 3-3-3-3-3
OT 2:00 x5: Back Squat 3-3-3-3-3
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In 5 mins
200 Double unders
Max Burpees bar touch
Non jumpers:
2.5 min Ski
2.5 min Burpee
Wednesday Sept 4
3 rounds
5 min AMRAP
12 Wall Ball (20/14)
10 DB Hang Clean & Jerk (50/35)
8 Toes to Bar
2.5 min rest
Thursday Sept 5
🎉🎂🎈🥳 Happy Birthday today to Natalie Bromm!!
OT90 x 8
Odd) 5 Deadlift
Even) 5 Bench Press
2-4-6-8-10
Hang Power Clean (135/95)
Box Jump (30")
Ring Dip
* beast mode:
(155/105) (36/32"") high rings
10 min CAP
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9:30 Class
OT1:30 x 8
Odd) 5 Deadlift
Even) 5 Bench Press
10 min AMRAP
10 KB swings
10 Step ups
10 Push ups
Friday Sept 6
OT 2:30 x 5
5 Front Squat @70% + Strict Pull ups
Same weight
30 Thrusters (95/65)
50 Front Rack Lunge (95/65)
70/55 Row/Bike/Ski Cals
12 min CAP
Saturday Sept 7
🎉🎂🎈🥳 Happy Birthday today to Sasha Dombrovska!!
BIG Saturday
Run 800m
21-15-9
HSPU
CTB pull ups or
12-9-6 BMU
Run 600m
21-15-9
Power Snatch (95/65)
Overhead Squat (95/65)
Run 400m
45 Burpees
Run 200m
30 min CAP
Sunday Sept 8
With a partner
20 min AMRAP
100m Farmer Carry with Bar Hang
100m Dball Carry with Rack Hold
200m Sandbag Run with Plank Hold
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