Week of May 16 - May 22

No BRIO in the Box Podcast this week, but here are two extremely informative episodes of Malcom Gladwell's Revisionist History that we highly recommend. Enjoy!

Upcoming:

We are hosting a CrossFit Level 1 Course this weekend (May 21-22). If you are interested in taking a deep dive into the CrossFit methodology and leveling up your knowledge and skills, register here on crossfit.com

Because of the seminar, there are no classes at BRIO on Saturday and Sunday but we will be doing a park workout at Father Basil Markle on Saturday at 10am. Family and Friends are welcome to join in for this one, just be sure they have signed the waiver and signed in at crossfitbrio.com/tryaclass. Thanks!

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We're hosting a full day, week long summer camp Aug 22 - 26! Kids will enjoy a variety of learning, creating, and fitness activities. Throughout the day we'll be lifting weights, stretching, training, and practicing gymnastics skills. Alongside our fitness activities will be cooking, learning about nutrition, playing games, and crafting cool items to keep.

Early Bird pricing is on now until June 15. Check out the details at crossfitbrio.com/nextgen

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Monday May 16

On a 30 minute clock:

Run, 1000 m

-- then --

30/21 Bike Calories

30/21 Row Calories

30/21 Ski Erg Calories

20/15 Bike Calories

20/15 Row Calories

20/15 Ski Erg Calories

10/9 Bike Calories

10/9 Row Calories

10/9 Ski Erg Calories

-- then --

250 Double Unders

In time remaining work to 1RM clean

Tuesday May 17

OT90x6 sets

Sets 1 - 3) Front Squat 5-4-3

Sets 4 - 6) Back Squat 5-4-3

Compare to May 3/21

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5 rounds

20 DB Snatch

12 Burpee Box Jump Over

adjust to finish 5 rounds in under 10 mins

compare to April 18/21

Wednesday May 18

5 rounds

Run 400m

20 Pull ups

30 Push ups

40 Squats

Scaled

10 rounds

Run 200m

10 Pull ups

15 Push ups

20 Squats

30 min soft cap

Thursday May 19

3 Cycles of:

In 2 mins

Bike 18/12 Cals

Max Rep Thrusters (95/65)

2 min Rest

In 2 mins

Ski 18/12 Cals

Max Rep Back Rack Lunges (95/65)

2 min rest

In 2 mins

Row 18/12 Cals

Max rep Clean & Jerk (95/65)

2 min Rest

Friday May 20

OT90 x 10

odd) 5 Deadlift

even) 5 Press

compare to may 6

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RX:

AMRAP in 7 min

1-2-3-etc

Handstand Push Ups

Toes to Bar

Beast:

Strict HSPU

Strict Toes to Bar

Scaled

Push press or Push ups

Hanging Leg raise or V-up

Saturday May 21

Park WOD this morning at 10am. Find us at Father Basil Markle Park (we pass it on our 1 mile run route)

5 rounds

Sled Pull

20 DB Hang Clean & Jerk

20 DB Lunge

Run Loop

Friends and family are welcome to join us, just please make sure they have signed the waiver and RSVP'd to the class at crossfitbrio.com/tryaclass

Sunday May 22

Rest day! Get ready for Murph tomorrow. If you haven't already, please watch episode 024 of our podcast to understand the significance of this workout, why Murph is for everyone, partitioning options, and how to find your Murph.