Week of Sept 9 - Sept 15

A round of applause for the Committed Club for August!! These fine folks made it to the gym for 20 or more WODs in the month - even during summer! Shout out as well to the "Also Showed Up A Lot Club" who upheld good habits with 16 or more WODs in August. Congratulations to Jon Gorham, the winner of this month's draw, who takes home a brand new Wetlands Collection 35oz Yeti Straw Mug 🎉🎉

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Guess what we finally got!! Pictures taken by Emma Love Photography during the 2024 CrossFit Open are here! Head to crossfitbrio.com/theopen to view the full gallery.

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NextGen CrossFit Kids Classes start up again this week! Class times are Wednesdays or Thursdays at 6:30pm for kids in grade 4 (age 9) and up. Head to crossfitbrio.com/nextgen for more details and registration.

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Workouts for the Week

Monday Sept 9

OTM x 20

Odd) 15/10-12 Cals

Even) Round of Cindy

Scaled Version:

10/7 Cals

3-6-9 Cindy

Tuesday Sept 10

OT90 x 5: 3 Strict Press

OT2M x5: 3 Back Squat

Build in weight as technique allows

Hot down:

30-20-10

Wall Balls

KB Swing

6 min Cap

Beast 30/20lb & 32/24kg

RX 20/14lb & 24/16kg

Wednesday Sept 11

🎉🎈🎂🥳 Happy Birthday today to Jasmine Hughes!!

OT3M x 6

10 DB Hang Clean (2x50/35)

10 Step up (2x50/35)

20 Box Jump or 10/7 Row Cals

Right into:

OTM X 6

Toes to Bar - Choose reps

Thursday Sept 12

🎉🎈🎂🥳 Happy Birthday today to Mikhaila Chomyn!!

OT90 x 8

Odd) 4 Deadlift

Even) 4 Bench Press

20 Wall Walk (4 min cap)

40 Burpees (3 min cap)

80 Double unders (2 min cap)

9:30 Class

OT90 x 8

Odd) 4 Deadlift

Even) 4 Bench Press

9 min AMRAP

10 Renegade Row

10 Burpees

10/7 Ski Cals

Friday Sept 13

OT 2:30 x 5 sets: 5 Front Squat + Strict Pull ups

(add to last week)

10 min AMRAP

7/5 Ski or Bike Cals

50' DB Lunge (2x50/35)

10 Strict HSPU or DB Press

Saturday Sept 14

OTM x 14

Odd) 3 Power Snatch (135/95) + 6 Burpee over Bar

Even) 10-15 GHD sit ups or 20 sit ups

4 rounds of Max Reps

1 min at each:

Bike Cal

Row Cal

Ski Cal

Shuttle Run

Rest

Sunday Sept 15

@0:00

With a partner alternating:

21-15-9 (each)

Unbroken Thrusters (95/65)

@8:00

"Grace"

30 Clean & Jerk (135/95)

@18:00

3 rounds each

200m Sandbag Run

200m Run