What's Happening at CrossFit BRIO: Week of Dec 2 - Dec 8
- Jocelyn Rylee
- Dec 1, 2024
- 3 min read
Stay fit and healthy through the cold months and festive season! In episode 079 of the Brio In The Box podcast, we dive into the reality of winter in Saskatoon—cold, snow, and the expected physical challenges it brings. Every snowfall the ER is inundated with heart attack victims who were unprepared for the demands of a simple life task like shoveling their driveway. Don't let this be you.
The magic formula is consistent exercise and proper nutrition to maintain functional independence FOR LIFE. Speaking of consistency.... Coach Jess is the first CrossFit BRIO member to surpass the incredible milestone of 3,000 WODs!!
Coming off a very successful fall strength cycle, we're sharing insights from you guys on what worked. As the holiday season approaches, we offer practical tips for maintaining your fitness and not going completely off the rails. With frank honesty, we address ultra processed food addiction and what it takes for some to achieve "sobriety".
December plans taking you away from the gym? The fitness continues, no excuses. We are the people that make it happen to matter what (or where!). Check out crossfitbrio.com/outsidethebox for a huge collection of at-home workout ideas, print outs, videos, etc.
Congratulations to the committed club for November 2024! Derrick M is the winner of this month's draw and takes home a box of 30 Chocolate Salt LMNT 🎉🎉
Workouts for the Week
Monday Dec 2
5 RFT:
9 Power Snatch (95/65)*
45 Double Unders
*Beast weight 115/80
10 min Cap
after party
4 rounds
1 min DB Step up
1 min Step up
1 min rest
-----
9:30 Class
10 min AMRAP
12 KB swings
6x25' Sled Pulls
after party
4 rounds
1 min DB Step up
1 min Step up
1 min rest
Tuesday Dec 3
OT3M x 10
1-5) 3 Back Squat + 6 DB Press
6-10)
10 Back Rack Lunge @ 50% last set of back squat
10-20 Push ups
10/8 Cal Row/Bike/Ski
Wednesday Dec 4
🎉🎂🎈🥳Happy Birthday today to Yvan LeBlanc and McKenna Giasson!!
25 Toes to bar
50 Wall Balls
5 Power Clean *
20 Toes to Bar
40 Wall Balls
4 Power Clean *
15 Toes to Bar
30 Wall Balls
3 Power Clean *
10 Toes to Bar
20 Wall Balls
2 Power Clean *
5 Toe to Bar
10 Wall Balls
1 Power Clean *
RX 185/125
Beast 225/155
*9:30 class does Deadlifts
When finished complete
Sled Pulls: 2 x 25' OT2M
until 25mins
Thursday Dec 5
5 min AMRAP
12 DB Snatch
12 Shuttle Runs*
rest 2 min
5 min AMRAP
12 Burpee
12/9 Ski Cal
Rest 2 min
10 min AMRAP
12 DB Snatch
12 Shuttle Run*
12 Burpees
12/9 Ski Cals
*Non runner do 12/9 Row Cals
Friday Dec 6
🎉🎂🎈🥳 Happy Birthday today to Steph Dyck!!
OT2Mx7: 1 Front Squat
Max rep or weight pull ups
Afterparty
10 min Step ups with ruck or vest (BYO if you have one)
Saturday Dec 7
Linda with Lungs
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x Bodyweight)
Bike Cals
Bench Press (Bodyweight)
Row Cals
Squat Clean (3/4 Bodyweight)
Ski Cals
Regular Linda
Aug 17/24, April 23/23
Sunday Dec 8
🎉🎂🎈🥳 Happy Birthday today to Kathleen Kulyk!!
With a partner, alternate sets.
each set begins with 15 double unders
6 min AMRAP
HSPU or DB Push Press
2 min rest
6 min AMRAP
CTB Pull ups
2 min rest
6 min AMRAP
DB Lunges (2x50/35)
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