Announcements
July 4th Weeknd Schedule
July 4th (Thursday)- Class at 8,9,10
July 5th (Friday)- Class at 8,9,10
July 6th (Saturday)- Class at 8,9,10
Open Gym still available throughout!
CrossFit Trivium – CrossFit
Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%
)
*On the last rep Pause for 5 seconds in the Overhead Position
Metcon (4 Rounds for calories)
GPP
For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps (24″/20″)
12 Alt. DB Snatch (50/35)
9 Handstand Push-Ups*
-Max Calorie Row Remaining Time
COMP
For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps (24″/20″)
12 Double DB Snatch (50/35)
9 Strict Handstand Push-Ups
-Max Calorie Row Remaining Time
Bonus Fitness (No Measure)
For Quality:
4 Sets
8 Dual Dumbbell Seated Arnold Press , Moderate
8 Chest Supported Dumbbell Rows , Moderate
16 Banded Curls (for speed)
16 Banded Tricep Extensions (for speed)
If you don’t have an incline bench, place a flat bench on 1-2 45lb plates to create enough space for the dumbbells at the bottom of the rows.