Week of Sept 25 - Oct 1
- Jocelyn Rylee
- Sep 24, 2023
- 1 min read
Updated: Sep 25, 2023
Raise your hand if you need to work on your mobility✋ Here's your chance to do it with one of the best! Nick is a physiotherapist at E3 Chiropractic and wellness and has been a member at BRIO since 2018. He also earned his CrossFit Level 1 last year. He will be bringing his expertise to us on Wednesdays at 10:30am for a 5 week mobility course aimed at improving range of motion, joint health, and stability. This is open to anyone so feel free to bring a friend who also needs to #getflexy! Click below to register.
I've got a bunch of awesome BRAND NEW silent auctions items as a fundraiser to support Tracey's Remyelinators team for the MS Society of Canada.
Have you ever wanted to own a GoRuck backpack?? I've got a brand new GR-1 (currently $460 on Rogue) up for grabs starting at $250. Heck of a deal for a good cause! There's also NoBull shoes, apparel, and a kit bag, magpull shades, and a brand new Gshock watch ($400 value). Check it out
Sunday Oct 1 is BRING A FRIEND Day. Visitors are welcome to join us for a free workout in any class. Please have friends/family sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
Workouts for the Week
Monday Sept 25
3 Cycles of
5 Min AMRAP, 5 min rest
12 Power Snatch (75/55) *
12 Toes to Bar
12 Box jump overs (24/20)
*Finish 3 rounds to add weight
9:30 Class
16 DB Snatch
12 Hanging Leg Raise
8/6 Ski Cals
SWEAT at 6:30pm tonight
Tuesday Sept 26
OT2.5M
Front Squat 3x3
Back Squat 2x6
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3 Cycles of:
In 3 mins
30/20 Cal Row/Ski/Bike
Max Burpees (6")
rest 90 secs
Compare to March 28/23
SWOLE at 6:30pm tonight!
Wednesday Sept 27
4 rounds
5 Bar Muscle up
10 HSPU
15 DB Front Squat (2x50/35)
5 rounds
5 CTB
10 Ring Dip
15 DB Front Squat (1x50/35)
6 rounds
5 Pull ups
10 Push ups
15 Air Squats
-OR-
15 Rounds of Cindy
With optional vest
Thursday Sept 28
OTM x 30
1) DB Step up
2) Bike
3) SandBag Carry
4) Row
5) GHD Sit up
6) Ski
Friday Sept 29
OT1:15
Deadlift 3-3-2-2-1-1-1
Press 3-3-2-2-1-1
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3 rounds
15 Push Jerk (115/80) (135/95)
60 Double unders
SWOLE at 6:30pm tonight
Saturday Sept 30
BIG Saturday
OT90 x 10: 1 Snatch
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20 Overhead Squats (135/95)
20 Burpees
20 Front Squats (135/95)
20 Burpees
20 Back Squats (135/95)
20 Burpees
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Muscle up Skills
Sunday Oct 1
🎂🎉🎈🥳 Happy Birthday today to Leah Samson!!
is BRING A FRIEND Day. Visitors are welcome to join us for a free workout in any class. Please have friends/family sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
With a partner, one person working at time
7 Min Bike Cals
Rest 60 Secs
7 min AMRAP*
14 Wall Balls
14 KB Swing
14 Box Jump
60 sec rest
7 min Row Cals
*advanced option
Synchro reps, working together
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