What's happening at CrossFit BRIO: Week of Nov 18 - Nov 24
- Jocelyn Rylee
- Nov 17, 2024
- 2 min read
In this episode, David shares a recent personal win when he fixed our broken induction stove all by himself. Life lessons learned include don't believe the first thing you read on the internet, you can learn anything, and you have to be willing to just TRY.
This hands-on learning extends into the value of trying hard things and embracing the suck to grow and improve in life, from cooking meals to building fitness habits. Adulting 101 involves doing a lot of things you don't necessarily like, but are a required part of being a functional adult. Learning to do these things, without too much drama, is just part of life.
Next up, we dive into the oft-requested topic of menopause, hormone replacement therapy, and how best to prepare for inevitable changes of life. Trust us, you don't want to miss these tips on how to be a handy and healthy human!
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
New designs! Festive fits! Seasonal sensations!
Get the exact size and color you want, made just for you and sent directly to your house. Free shipping on everything until Nov 30! Checkout everything in the BRIO Apparel Store
Workouts for the Week
Monday Nov 18
3 Cycles of:
5 min AMRAP
12 KB swing (24/16kg)
12 KB step up (24/16kg & 20")
12 Sit up
2.5 min Row
2.5 min Rest
Tuesday Nov 19
🎉🥳🎈🎂 Happy Birthday today to Kate Novecosky!!
OT90 x6: Press 3-1-3-1-3-1
OT2M x6: Back Squat 3-1-3-1-3-1
Afterparty:
2 min Max Rep HSPU or Push ups
then max time bar hang
Wednesday Nov 20
OT4M x 7
(each round for time)
10/7 Cal Bike
10 Toes to Bar
10/7 Cal Ski
3 Rope Climb
Thursday Nov 21
🎉🥳🎈🎂 Happy Birthday today to Corey Giasson and Mykhailo Chornyi!!
OT90 x 10
Odd) 2 Deadlift
Even) 2 Bench Press
10 Rounds
3 Hang Power Clean (155/105)
30 Double unders
7 min CAP
-------
9:30 Class
OT90 x 10
Odd) 2 Deadlift
Even) 2 Bench Press
4 cycles of 40 sec work, 20 sec rest
Odd) Single DB C&J
Even) Row Cals
Friday Nov 22
🎉🥳🎈🎂 Happy Birthday today to Coach Rana!!
OT3.5M x 3
9 Front Squat @78% (build if able) + strict or weighted Pull ups or BMU
6 RFT
12 Overhead Lunge (45/35)
12 Burpee Plate Hop
12 min CAP
Saturday Nov 23
OTM x 15 *
3 Push Press
3 Front Squat
3 Thrusters
*add weight every 3 rounds
95/65 - 105/70 - 115/80 - 125/85 - 135/95
Compare to April 13/24
HS walking skills
3 rounds
In 2 mins
12 Shuttle Run
Max Cal Ski
Rest 1 mins
In 2 mins
12 Shuttle Run
Max Cal Bike
Rest 1 mins
Sunday Nov 24
🎉🥳🎈🎂 Happy Birthday today to Ashala Jacobson!!
Sunday Funday Partner WOD
20 min AMRAP
20 Synchro DB Snatch
20 Sit ups (each, alternating sets)
20 Box jumps (each, alternating reps)
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