Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure)...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 8 KB swings 8 goblet squat 8 hang Knee raises 250m row 8 cal echo 200m run X2 Then .- Clean and jerk (start loading your bar) Bar MU or T2B Metcon (Time) GPP 0:00-10:00 2500/2000m Row 10:00-20:00 AMRAP 8 10 Clean and Jerk (135/95) 10 Toes to...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 1:00 Bike 5 Strict Pull-ups 25’e Single Arm DB Overhead Carry 10e Single Arm DB High Pull Squat Snatch (EMOM x 8 1 Rep 80-85%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 10 10 Alternating Dumbbell Snatch (50/35) 5 Burpee Pull-ups 1 Rope Climb COMP...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00 Mobility -then- 5:00 Dynamic Stretch Walking Lunges Leg Swings Hamstring Scoops Punter Kicks Hurdle Walks Metcon (8 Rounds for distance) 2 Rounds AMRAP 3 Max Distance Ski rest 1:00 AMRAP 3 Max Distance Air Runner rest 1:00 AMRAP 3 Max Distance C2 Bike rest 1:00 AMRAP 3...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 1- :30 Air Runner 2- :30 Jumping Jack 3- :30 Ski 4- :30 Single Unders -then- Mobility work Power Clean + Hang Squat Clean (Every 2:00 x 5 1 + 2 75-80-85-88-90% of Hang Squat Clean) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 18...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 10 Empty Barbell Bench Press 5 Scap Pull-ups/Strict Pull-ups/Kipping Pull-ups 5 Air Squats Bench Press (Every 2:00 x 5 3 Reps 75-82-85-88-90%) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats GPP: Partitioned anyway you’d like COMP: UnpartitionedRead More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 10/7 Calorie Row 5 Inchworms 10 Air Squats -then- 2 Rounds 3/3 Worlds Greatest Stretch 5 Goblet Squats Back Squat (Every 2:30 x 4 10 Reps 60-70-70-70%) Metcon (Time) GPP 3 Rounds for Time 30 Wallballs (20/14) (11’/10′) 20/15 Calorie Row 10 Lateral Burpee Over Rower...Read More

CrossFit Trivium – RECESS View Public Whiteboard Warm-up (No Measure) Recess Relay Race to 5 50 ft sled push 50 ft sled pull 100ft shuttle 10 burpees then warmup game Recess Barbell 3 sets 10 cal ski 10 pushups 5 bench press R Strength (No Measure) Recess Max hand stand hold in 5 attempts after...Read More

Announcements No Yoga 3/16 and 3/19 CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 150m Row :20 Plank 3/3 Worlds Greatest Stretch *increase pace on the row each round Metcon (AMRAP – Rounds) AMRAP 20 Teams of 2 1000m Row 50 Medball Sit-ups (20/14) 500m Row 50 V-ups*1 athlete working at a time. Quarterfinal...Read More

Announcements No Yoga 3/16 and 3/19 CrossFit Trivium – CrossFit Warm-up (No Measure) 4:00 Banded Shoulder Stretch -then- 3 Rounds 10 Banded Goodmorning 10 Banded Upright Row 5 V-ups -then- Medball Push-Press -then- Split Jerk Technique with Coach Medball Push-Press (No Measure) Every :45 x 5 3 Reps for Max Height 30/20 let ball fall...Read More