Week of Sept 4 - Sept 10
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Be in the loop! If you haven't watched it yet, check out last week's podcast episode on what's coming up for the fall (also available on Spotify, apple podcasts, etc).
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Update: Ruck on Monday Sept 11 is cancelled. Regular classes are back on the schedule.
Workouts for the Week
Monday Sept 4
Happy labor day! One big class at 9am today!
In a group of 2 or 3
1 person working at a time
"Hefty Hundred"
100 Box jumps (30")
100 KB swings (32/24)
100 CTB Pull ups
100 Front Rack Lunges (95/65)
100 Push Press (95/65)
100 Hip Ext
100 Wall Balls (30/20 (10/9')
100 Burpees
100 Double unders
Tuesday Sept 5
🥳🎈🎉🎂 Happy Birthday today to Natalie Bromm!
OT2.5M
Front Squat 3x3
Back Squat 2x6
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In 3 mins
Run 400m
Max Cal Bike
Rest 90 sec
In 3 mins
Run 400m
Max Cal Row
Rest 90 sec
In 3 mins
Run 400m
Max Cal Ski
SWOLE Sesh at 6:30pm tonight
- DB bench, chest flys, lateral raises, bicep curls 💪
Wednesday Sept 6
🥳🎈🎉🎂Happy Birthday today to Adam Jones!!
15 min AMRAP
10 Thrusters (95/65)
10 Pull ups
Rest 1 min
*Beast option 15 reps
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3 rounds for Quality
Heavy Prowler Push 50'
10-25 GHD sit ups
Thursday Sept 7
Today is BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class all day long. Please have visitors sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass
OT90 x 10
odd) 3 Strict Press
even) 30 sec Back Rack Lunge
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With a partner
12 min AMRAP
7 Burpee
14 KB swing
While partner Rows
SKILLS session at 6:30pm tonight
- Muscle Ups, L-sits, handstands, and hollow holds
Friday Sept 8
3 rounds
5 Deadlift (315/205)
10 Toes to Bar
Run 400m
3 rounds
10 Deadlift (225/155)
10 Toes to Bar
Run 400m
3 rounds
15 Deadlift (135/95)
10 Toes to Bar
Saturday Sept 9
BIG Saturday
OT90 x 10: 2 Clean & Jerk
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8 min AMRAP
8 SHSPU or 12 Push ups
16 Back Rack Lunge (135/95)
(Compare to Feb 13/23)
8 min Row/Ski/Bike Cals/Run
8 min AMRAP
8 Power Clean (135/95)
16 Box Jumps (24/20)
Sunday Sept 10
OTM x 30
1) Ring Row
2) Sandbag Carry
3) Rope climb
4) Ring Support
5) Farmer Carry
6) Wall Walk