Week of Sept 29 - Oct 5
- Jocelyn Rylee
- Sep 28, 2025
- 3 min read
Updated: Sep 30, 2025
What's For Dinner is here!
Our Meal Planning service that solves problems
Are you SO SICK of having the "what should we have for dinner tonight?" conversation with your spouse? Like for real, is this just what we do every day until we die?
Are you rotating between the same 5 recipes until your kids are dangerously close to never eating that meal again?
Do you think Recipe Blogs are the ABSOLUTE WORST with their non-stops ads and pop ups, making you scroll past their entire life story just to find out how to make sauteed green beans?
Do you find grocery shopping time consuming and wasteful since you impulsively buy a bunch of crap you don't need?
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📩5 delicious whole-food recipes delivered to your inbox every Thursday
Dinner for the week ahead, already planned for you
🍽️Adjust the number of servings to match your household or meal prep
Suitable for 1 to many
📝Generate a "smart grocery list"
Know exactly what you need
🛒Click to add items directly to Instacart and have the ingredients you need delivered right to your house
So simple and convenient!
The first recipes go out this Thursday!!
Watch a video walkthrough of exactly how it works...
Vigour Mobility Program
Led by: Physiotherapist & Coach Nick Allard (MPT, BScKin, CF-L2)
Owner of Vigour Physiotherapy
When & Where:
Sundays, 11:30 a.m. at CrossFit BRIO
Dates: Oct 5, 19, 26; Nov 2, 16, 23, 30; Dec 7, 14, 21
What:
More than just stretching, this class trains your joints for strength, control, and resilience. Each session blends targeted mobility drills, passive stretching, and end-range strength work to help you move better, recover faster, and reduce injury risk. Whether you want to stay active, elevate sport performance, or simply feel better day to day, Vigour Mobility builds usable flexibility and lasting joint health.
Focus areas: Shoulders, hips, ankles, and spine. Expect to work hard and learn a lot about your body each week.
Rates:
● Single class: $25
● 5-Pack: $110 (available until Nov 21)
● 10-Pack: $200 (available until Oct 3)
All class passes must be used by the end of 2025.
How to Book:
● Single classes: book online here
● Multi-class packages: email nick@vigourphysiotherapy.com
Workouts for the Week
Monday Sept 29
20 min AMRAP
100' Farmer Carry with 5 Hang Power Cleans on turns at 25ft marks *
100' Front rack Carry with 5 Push Press/Jerk on turn*
50/35lb DB's
While partner does step ups (24/20")
*25' Carry
5 reps
25' Carry
5 reps
25' Carry
5 reps
25' Carry
Tuesday Sept 30
🎉🎈🥳🎁 Happy Birthday today to Gord Wallace!!
OT2M x5
4 Strict Press + 5-10 Strict or 5 Weighted Pull ups
*5 mins for 3 warm up sets*
OT2.5M x 5
4 Back Squat
Start at week 2's weights (Sep 9th)
Afterparty:
5 min Max cal Bike, Ski or Row
Wednesday Oct 1
🎉🎈🥳🎁 Happy Birthday today to Jeff Sinden and Leah Samson!!
OT10:00, each for time. Remaining time is rest*.
21-15-9
KB Swings (24/16kg)
Box Jumps (20")
Wall Balls (20/14)
21-15-9
Box Jumps
Wall Balls
KB swings
21-15-9
Wall Balls
KB Swings
Box Jumps
*Optional HS practice during rest*
Thursday Oct 2
OT105 x 8
Odd) 5 Deadlift
Even) 5 Bench Press
Max reps on last set
Start at or above weight from Sept 11th
🔥Hot down: for 10 mins
Alternate
Partner 1: 50' Sled Pull
Partner 2: Max Push ups
Friday Oct 3
50/35 Bike Cals
50 Sit ups
50/35 Ski Cals
50 Sit ups
50/35 Row Cals
50 Sit ups
Saturday Oct 4
🎉🎈🥳🎁 Happy Birthday today to Raquel Rudniski!!
OT90 x 10: 1 Clean & Jerk
7 min AMRAP
3 Squat Cleans (185/95)
3-6-9-etc CTB Pull ups
Straight into:
7 min AMRAP
30 Double unders
5 Burpees
Straight into:
1 Mile Run
Sunday Oct 5
🎉🎈🥳🎁 Happy Birthday today to Danielle Epp!!
With a partner:
100 Toes to Bar
100 Box Jump (30")
100 Back Rack Lunge (185/125lb)
Beastmode 130 reps of each.
Oct 13/24
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