What's Happening at CrossFit BRIO: Week of Dec 16 - Dec 22
- Jocelyn Rylee
- Dec 15, 2024
- 3 min read
This is a worthwhile discussion between Dr. Kelly Starrett, wizard of all things performance and mobility related as well as owner of the 21st CrossFit affiliate ever in the world, and Dr. Andrew Huberman a regular gym-bro, but not someone who knows a lot about fitness. So many great nuggets of information!
At BRIO, we love our traditions and we have many. But coming up on Dec 25 is the greatest of them all: 150 Burpees, for time
It started as just a few of our earliest members getting in an at-home workout when the gym was closed for the holiday and over the last decade and a half has snowballed into a full on Christmas Day Burpee Bonanza. In living rooms and kitchens, on ski hills and beaches, at work and in grandma's basement hundreds thousands of burpees have been completed by members of the BRIO family far and wide. Why?? Who knows anymore! But it's just what we do. Get ready :-)
Registration is now open for our Winter 2025 NextGen CrossFit kids program! New this year, and after much demand, we've added a Saturday class! Class time options are Wed 6:30pm, Thurs 6:30pm, and Sat 11:30am.
Winter Session I - Runs from the second week of January up to the Feb break
*no classes Feb 15 - 23*
Winter Session II - Runs from after the Feb break up to Easter break
*no classes April 18 - 27*
Spring Session - Runs from after Easter break to the end of the school year
*no class Saturday May 17*
Coach Carly is getting married in March and her cousin (former Coach) Raelynn is organizing a bridal shower for our girl next month! We are pleased to be hosting the event at CrossFit BRIO on Saturday Jan 11 at 2pm. All the ladies of BRIO are invited! Please RSVP to Raerae by Dec 30 if you are planning to attend so we can have an accurate head count to plan for. THANK YOU
Workouts for the Week
Monday Dec 16
3 rounds
5 Power Snatch (155/105)
10/7 Bar Muscle ups
20 GHD sit ups
12 min CAP
or
3 rounds
20 DB Snatch
15 CTB Pull ups/Ring Rows
30 Sit ups
Afterparty:
12 min AMRAP
In a group of three, alternate sled pulls (2x25')
Tuesday Dec 17
OT5M x 6
10 Back Squats @ 50%
20/14 Cals
30 Step ups
Wednesday Dec 18
OT90 x 7: 1 Clean + Jerk
Open 13.4
7 min AMRAP
3-6-9-etc
Clean & Jerk (135/95)
Toes to Bar
compare to Dec 1/21
----
9:30 Class
OT2M x 5: 2 Deadlift
7 min AMRAP
3-6-9-etc
Deadlifts (40%)
Toes to Bar or leg raises or V-Ups
Thursday Dec 19
20 min AMRAP
3 rounds
5 Thrusters*
5 Burpees
rest 1 min
Add weight and repeat
*RX:
🚹75-95-115-135-155-175-195-etc
🚺55-65-80-95-105-115-130-etc
Intermediate
🚹45-65-85-95-115-125-135-etc
🚺35-45-55-65-75-85-95-etc
beginner option
🚹35-45-55-65-75-85-95-etc
🚺25-35-45-50-55-60-65-etc
Friday Dec 20
10 min Step ups with ruck or vest
10 min AMRAP
5 Strict Pull up
10 DB Bench Press or Push ups
15/10 Bike/Row Cals
10 min Step ups with ruck or vest
Saturday Dec 21
OT90 x 10: Snatch + Hang Snatch + OHS
"30 Double unders
10-9-8-7-6-5-4-3-2-1
DB Front squats (2x50/35)
HS walking skill work
Sunday Dec 22
With a partner, 1 person working at a time
@ 0:00
60 Deadlifts (225/155)
60 Push Jerk (135/95)
60 Box jumps (24/20")
@ 12:00
46 Deadlifts (275/180)
46 Push Jerk (155/105)
46 Box jumps (24/30")
@ 24:00
30 Deadlifts (315/205)
30 Push Jerk (175/115)
30 Box jumps (30/36")
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