Week of Sept 5 - Sept 11

In this episode David and Jocelyn discuss what it's like to work with your spouse, how we got to such a good point after 15 years together, and some of our favorite wisdom and quotes on marriage.

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Thursday Sept 8 is BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class all day long. Sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

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BRIO+ Nutrition and Health is now live!

Our Nutrition services are growing! As I stuff my brain full of knowledge, I'm doing my best to share it with you. One-on-one Nutrition Counselling services are now available. Additionally, our Nutrition 101 free online course is now available over at brioplus.ca for anyone, so feel free to share with friends or family.

Coming soon:

• Online courses on Nutrition for Kids, Weightloss, Sleep Science, The Ketogenic Diet, and Evolutionary Principles

• Study summaries

• Live Q&A time

• Online ordering and delivery of our BRIO+ line of custom formulated supplements

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Monday Sept 5

🎉🎈🎂 Happy Birthday today to Natalie Bromm!!

100 Squat clean Thrusters (95/65)

100 Bar Facing Burpees

Beast mode - unpartitioned

RX - Partition any way

compare to Dec 29, 2022

Partner option:

150 Squat clean Thrusters (95/65)

150 Bar Facing Burpees

Partition any way

25 min time cap

Tuesday Sept 6

🎉🎈🎂 Happy Birthday today to Adam Jones!!

OTM x 28

1) Back Squat x 3

2) Pull ups or Muscle ups x 3-6

3) Bike Cals :30 Secs

4) Rest

Wednesday Sept 7

OTM x 6: 1 Clean & Jerk

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3 min AMRAP

3 Power Clean

3 Push Jerk

30 Double unders

rest 3 mins

3 min AMRAP

6 Power clean

6 Push Jerk

30 Double unders

rest 3 mins

3 min AMRAP

9 Power Clean

9 Push Jerk

30 Double unders

RX: 185/125 - 135/95 - 95/65

Beast: 205/145 - 155/105 - 115/75

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Optional cashout: run 1 mile

Thursday Sept 8

🎉🎈🎂 Happy Birthday today to Kara Sharp!!

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Today is BRING A FRIEND Day! Visitors are welcome to join us for a free workout in anty class all day long. Sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

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OTM x 10

1) Back Rack Lunge x 6

2) Planks: High/R/L/Low/Hollow

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15 min AMRAP

10 KB swing

10 KB squat

10 Sit ups

...While Partner Rows

Friday Sept 9

OT2M: 5-4-3-2-1 Deadlift

add 1 set of push ups after each set

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2 rounds:

30/20 Cal Ski

15 Speed Burpee

30/20 Cal Bike

15 Speed Burpee

400m Run

15 Speed Burpee

20 min CAP

Saturday Sept 10

3x7 min AMRAP

3 min Rest in between

2-4-6-etc

3-6-9-etc

4-8-12-etc

Wall Balls

DB snatch

Box Jump Over

Compare to Feb 13, 2022

Sunday Sept 11

🎉🎈🎂 Happy Birthday today to Jasmine Hughes!!

4 cycles of

1 min AMRAP

Overhead Squat*

2 min AMRAP

8 Toes To Bar

8 HSPU

Rest 3 mins

RX

🚹95-115-135-155

🚺65-80-95-105

Beast

🚹115-135-155-175

🚺80-95-105-120