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Week of Sept 26 - Oct 2

  • Sep 25, 2022
  • 1 min read

Updated: Sep 26, 2022


In this episode we're talking all about the new Grit Grind Challenge. Part nutrition, part fitness, part mental toughness and habits, the Grit Grind is a chance to reorient your routine and uncover the best version of YOU.

This coming Saturday we'll be doing Hero WOD "Murph". If you haven't previously, we highly recommend you take the time to listen to the podcast episode we did on this workout. Here we discuss Michael Murphy, the person for whom this workout is named, and his heroic sacrifice to save his team. We also talk about the origins of this workout, the intended stimulus, ways to strategize, and how to scale appropriately so that you can find your Murph. This workout is for everyone.

Tuesday Sept 27 is BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class. Fill out the waiver and RSVP to a class time at crossfitbrio.com/tryaclass


Sunday October 2 is our first RLPNS (Regularly Learn and Play New Sports) outing and we're going PAINTBALLING. Everyone is welcome!! The cost is $50/person paid in cash on the field. RSVP to the event here please, so we can let the venue know how many people are coming. Thanks!! #pewpew

Monday Sept 26

20 min AMRAP

3 rounds

9 Wall Ball (20/14)

9 KB swing (24/16)

9 Box jump (24/20)


3 Rounds of 15


3 Rounds of 21


3 rounds of 27

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OTM x 6: 35 sec max rep Push ups

Tuesday Sept 27

OT2M x 5: 3 Back Squat

set of Strict Pull ups, ring rows or Muscle ups after each set

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With a partner, follow the leader style...

5 min AMRAP

10/7 Cal Row

10 DB Thrusters


Rest 2 mins


5 min AMRAP

10/7 Cal Bike

10 Burpees

Wednesday Sept 28

"Barbara Ann"

5 rounds

20 handstand push-ups

30 deadlifts (135/95)

40 sit-ups

50 double-unders


rest 3 mins between rounds


37 min Cap


Scaled

15-20 DB push press

20-30 DL

30-40 Sit up

50 singles


compare to Feb 15/21

Thursday Sept 29

OT 1:15 x 7: 1 Squat Clean & Jerk

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6 rounds

5 Power Clean (135/95)

Ski Cals until 30 secs


rest 3 mins


5 Push Jerk (135/95)

Burpee until 30 sec


rest 3 mins


5 Front Squat (135/95)

Bike Cals until 30 sec

Friday Sept 30

OTM x 30

1) 8 Back Rack Lunge

2) Rope Climb

3) Back Ext Hold

4) HS walk or hold

5) D-ball Carry

Saturday Oct 1

🎉🎂🎈 Happy Birthday today to Leah Samson!!


"Murph"


1 mile run

100 Pull ups

200 Push ups

300 Squats

1 mile run


compare to May 23/22, Oct 2/21, May 24/21




Sunday October 2

🎉🎂🎈 Happy Birthday today to Jeff Sinden!


OT 90 x 7: Power Snatch + Hang Squat Snatch

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3 rounds

Row 500m

10 Power Snatch (135/95)


Paintball today at noon. Everyone is welcome! RSVP to the event here please and thank you.

Do you like what we do here at BRIO? We would love it if you'd take a couple minutes out of your day to give us a 5 start rating on google.


Thank you!!


(have a beef with us? You can send us feedback, comments, suggestions any time to info@crossfitbrio.com)


 
 
 

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