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!!
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