CrossFit Trivium – RECESS View Public Whiteboard W-U (No Measure) 4 sets 50ft lunge :30 wall sit 100ft shuttle :30 plank B WU: Metcon (No Measure) 3:00 bike into 3 sets 5 pushups :30 plank 15 shoulder taps each R S: Metcon (No Measure) 5 sets 10 pushups (hand release) 10 med ball slams :30...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 minute 1: Choice Machine minute 2: 10 Hollow Rocks + 10 second Hollow Hold minute 3: Choice Machine minute 4: 2 Wall Walks + 10-15 second Hold Metcon (No Measure) For Time: 40/28 Calorie Echo Bike 40/32 Calorie Row *1 Partner Starts on Each Machine...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 Hang Muscle Snatch 3 Snatch Grip...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps -then- 200m Run Bench Press (Take 10 minutes to Establish a 5RM ) Metcon (Time) GPP 3 Sets, For Time 400m Run 12 Bench Press...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality 1:00 minute Row (:30 ez, :20 Mod, :10 Hard) 10 Alternating Cossack Squats 10/10 Single Leg Glute Bridges 8/8 Bird Dogs w/Pause :20 second Dead-Bugs Back Rack Reverse Lunges (Every 2:00 x 4 5 Reps/Leg ) Perform all 5 reps on one leg, then...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a very specific barbell day here with the Clean and Jerk. We will start off with a specific focus on a technical complex today that will force us to keep loads lighter, but help to reinforce speed through the middle, a vertical dip...Read More

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after a fun, different style workout with 3 rounds, where the first two movements in each round stay the same and the third movement changes. The intent of the workout today is around muscular endurance and aerobic stamina with an emphasis on gymnastics...Read More

CrossFit Trivium – RECESS View Public Whiteboard Recess Warm up (No Measure) EMOM 12 1.) Lunges 2.) ball slams 3.) pushups 4.) rig jump touches Warmup RB (No Measure) 4 sets 250m row 5 inchworms 10 plate ground to overhead Recess strength (No Measure) 5 sets 10 Front Squats (DB’s for younger) SS/w 8 pullups...Read More

Announcements All T-Shirts are 2 for $35 ($15 off) CrossFit Trivium – CrossFit Metcon (Calories) GPP 8 Rounds 3:00 minute AMRAP 10 Burpee Pull-ups 10 Push Jerk 135/95 -Max Calorie Row in the Remaining Time No rest between AMRAPs COMP Partner Workout 3:00 minute AMRAP 10 *Muscle-Ups* 10 Push Jerk 185/135 -Max Calorie Row in...Read More

Announcements All T-Shirts are 2 for $35 ($15 off) CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a quality leg day with the emphasis being on muscular endurance and stamina. We will start the day off with our Back Squat progression by moving up another 5-10lbs, 3-5kg on the barbell and...Read More