What's Happening at CrossFit BRIO: Week of Nov 11 - 17
- Jocelyn Rylee
- Nov 10, 2024
- 2 min read
Vector cereal is a dessert and no person on earth should eat it for any reason other than as a dessert. Pass it on. Tell your friends.
Have friends or family that want to join you for a workout at CrossFit BRIO?
While we're not doing entire "bring a friend" days anymore, we do have a whole selection of free trial class times available over the next month at crossfitbrio.com/tryaclass
Workouts for the Week
Workouts for the Week
Monday Nov 11
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 in Kandahar province, Afghanistan.
He was killed when the armoured car he was in, was hit by a roadside bomb while on patrol in the Panjwaii district of Kandahar province. Seven others were injured in the attack. Shipway was one week away from finishing his rotation.
He is survived by his wife DeeDee, son Hayden, and daughter Rowan. His sister, Samantha is also in the military.
Lest we forget.
Tues Nov 12
OT90 x6: Press 4-1-4-1-4-1
OT2M x6: Back Squat 4-1-4-1-4-1
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Tabata Cals
Compare to April 23/24
Wed Nov 13
OT5M x 5
10 Strict HSPU or Dips
15 Toes to Bar
20 DB Snatch (50/35)
50' DB Overhead Lunge
Thurs Nov 14
15 min AMRAP
3 Wall Walk
150' Shuttle Run (6x25')
9 Burpees
alternate rounds with a partner
Odd) 10 Romanian Deadlift
Even) 10 DB Bench Press
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9:30 Class
3 Renegade Row
6/4 Cal Ski or shuttle run
9 Burpees
OT90 x 6
Odd) 10 Romanian Deadlift
Even) 10 DB Bench Press
Friday Nov 15
OT3.5M x 3: 9 Front Squat @75% + strict or weighted Pull ups or BMU
30 Wall Ball*
60/45 Cal Row/Ski
30 Wall Balls*
RX 20/14
Beast 30/20
*Scale to DB thrusters
Saturday Nov 16
@0:00
3 rounds
7 Power Snatch (135/95)
14 DHSPU (6/4"")
@15:00
3 rounds
7 Power Clean (185/125)
21 Ring Dip
@30:00
3 Rounds
7 Deadlift (275/185)
28 Push up
Sunday Nov 17
10 rounds
With a partner alternates sets:
10 Thrusters (95/65)
30 Double unders
10/7 Bike Cals
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