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