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Week of Sept 4 - Sept 10

Updated: Sep 14, 2023



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).

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

---

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

---

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

---

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

---

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


 
 
 

2 Comments


Jill Van Kessel
Jill Van Kessel
Sep 03, 2023

Both my boys work at homestead and Mitchel is assistant manager so I let him know there will be a large group of people coming that evening 😉 and that it’s Zos’s birthday 🥳

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Jocelyn Rylee
Jocelyn Rylee
Sep 03, 2023
Replying to

Oh my gosh @Jill Van Kessel yay you're the best! I was thinking I should check that they're open on Mondays and perhaps let them know we're coming 😄

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