Announcements Friday December 15th Christmas Party at Fait La Force Brewing 7:00pm No 5:00pm Class that day Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details If you haven’t taken our survey yet, please do right HERE. We want...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 1:00 Row 10 Alternating Box Step-Ups 10 Deep Lunge Mountain Climber Lunges :15 Active Hang + :15 Passive Hang 8/8 Single Arm Ring Rows Metcon (needs review) *20–>100 (Time) For Time: 3 Person Teams 100 Calorie Row*, partitioned anyway 80 Two Person Synchro Box Jump Overs...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a weight lifting and barbell conditioning focused session here today with the goal of getting heavy in a weightlifting complex with the Clean + 2 Front Squat + Split Jerk combo, then moving into a light and fast workout with a triplet of...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting into a quality session here today with the focus on developing our handstand walk as well as building some good rowing technique and conditioning. The total workout will take 18:00 minutes, which means that we do have some time to go through handstand...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) Mobility: 10 Cat-Cow Stretches 15/15 Hip Circles 10/10 Quadruped Thoracic Rotations 5 Inchworms with Push-Ups General Warm-Up: 2 Rounds 15 Air Squats 10 Leg Swings (front-to-back and side-to-side) 10 Glute Bridges Specific Warm-Up: 2 Rounds 5 Deadlifts with Light Loads 5 Dual Dumbbell Clean and Jerks (light) 5...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after some TnG Deadlift reps today with the goal of continuing to build our posterior chain and moving the progression along towards a new 10RM Deadlift at the end of this cycle. We shouldn’t need a huge amount of time to build working...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 Minute 1: :45 second Echo Bike Minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups Minute 3: 10 Banded Face Pulls + 10 Banded T’s Minute 4: :30 second Hollow Hold Metcon (4 Rounds for reps) GPP 2 Rounds Station 1: AMRAP 6 2500m...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a longer piece today with a 4 round workout of 6:00 AMRAPs. The goal here is for the athlete to maintain a consistent pace that can be repeated on the second time through that station. Start off conservatively on the first set through...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling a fun workout today with Double Unders, Wall Balls, and Power Snatches. This workout has a little different style as the Power Snatches are the only movement increasing as we tackle this one. They will move from 5 reps to 10 reps to 15...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) Mobility: 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the Worlds :30 second PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch Into 2 Rounds: 30 second Jump Rope Practice 15 Air Squats 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squats Overhead Squat (Every...Read More