What's Happening at CrossFit BRIO: Week of Nov 4 - Nov 10

Enjoy this 10 min "commuter clip" from episode 071 of the BRIO in the Box Podcast where we answer a question from the community: "When tracking our protein intake, how come we don't count plant proteins?"

---

Jocelyn's doing a livestream on the CrossFit Training youtube channel this Thursday Nov 7 at 2pm on Nutrition as the base of the pyramid! Tune in live and interact in the chat, or catch the replay afterwards.

---

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

---

Congratulations to the Committed Club for October 2024. These rad folks made it to the gym for 20 or more workouts in the month. Lynsey was the winner of this month's draw and takes home a box of 30 Chocolate Salt LMNT 🎉🎉

Shout out to the "Also Showed Up A Lot" Club, who made it to the gym for 16 or more workouts in the month!

---

Workouts for the Week

Monday Nov 4

🎉🎂🎈🥳 Happy Birthday today to Juliet Sarjeant!!

OTM x 30

1) 6 Squat Clean (185/125)

2) 12/9 Row Cals

3) 6 Burpee Box Jumps (36")

4) 12/9 Bike Cals

5) Rest

6) Rest

----

9:30 Class

5 Rounds

1 min at each station

1) DB Front Squat or DB Hang Squat Clean

2) Row Cals

3) Burpee Step Ups

4) Bike Cals

5) Rest

6) Rest

Tuesday Nov 5

OT90 x 6: Press 5-1-5-1-5-1

OT2M x6: Back Squat 5-1-5-1-5-1

Afterparty: 3 min Max Rep Pull ups

Wednesday Nov 6

5 rounds

40 sec work, 20 sec rest

1) Farmer Hold

2) Ski Cals

3) Back Ext Hold

4) Shuttle Run

5) Front Rack Hold

6) Rope Climb

Thursday Nov 7

OT90 x 10

Odd) 3 Deadlift

Even) 3 Bench Press

10 min AMRAP

10 KB swings

10 Sit ups

30 Double unders

Friday Nov 8

OT3.5M x 3: 9 Front Squat @73% + strict or weighted Pull ups or BMU

21-15-9

Strict HSPU or Push Jerk (115/80)

Box Jump Over (24/20")

------

9:30 Class

OT3.5M x 3: 9 Front Squat + strict Pull ups or Ring Rows

21-15-9

DB Push Press

Single DB Step up

Saturday Nov 9

OT90 x 10: 1 Snatch

15 Overhead Squat*

15 Toes to Bar

15 Thrusters

15 Pull ups

10 Overhead Squat*

10 Toes to Bar

10 Thrusters

10 Pull ups

5 Overhead Squat*

5 Toes to Bar

5 Thrusters

5 Pull ups

*RX 95-115-135 / 65-80-95

Beast 115-135-155 /80-95-105 and CTB pull ups

Cashout: Agility Sprints

Sunday Nov 10

With a partner

500/400 Cals

While partner rotates through:

Plank

Bar Hang

Squat Hold

---

What's even in that...

Click through to find out