Week of Sept 4 - Sept 10
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
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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