Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm up (No Measure) 200 jog 3 rounds 5 inchworm+ push ups 5 DB thrusters each arm (light weight) 10 cal row Metcon (Time) For Time: 1000m Run 100 Wallballs...Read More

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 3/3 Worlds Greatest Stretch 25′ Inchworms 5 Kip Swings :10 Hold At top of Dip 10 PVC Pass Throughs 10 PVC Goodmornings 10 Snatch Grip...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 5:00e Banded Single Leg Stretch (Straight Up, Across the Body, Out to the Side) -then- 3:00e Banded Upper Body Stretch (band on the rig) -then- Dynamic Warm-up :20 Bike after each movement Metcon (Time) 4 Rounds 1500m/1300m C2 Bike 600m Run Rest 3:00 between Time Cap 40:00Ideally, we...Read More

CrossFit Trivium – CrossFit Warm-up (Time) 2 Sets 3/3 Worlds Greatest Stretch 5/5 DB Strict Press 10 V-ups 5 Calorie Row -then- 2 Sets w/empty Barbell (coach lead) 3 Romanian Deadlfit 3 Upright Row 3 Hang Clean Pulls 3 Hang Power Clean -then- Warm-up Power Clean Power Clean (Every 1:30 x 5 3 Singles @...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 10 Calorie Bike (increasing pace) 5 Air Squats 3 Inch Worms + Push-up -then- 2 Sets 5 Empty Barbell Bench Press Bench Press (Every 2:00 x 6 Sets 1-3: 2 @ 80% Sets 4-6: 1 @ 85-95%) Super set with 8-10 banded strict chest to bar...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 25’e Lateral Banded Walk 5e Single Arm Front Rack Kettlebell Squat 20 Jump Rope (different each round -then- 3 Sets 5 Empty Barbell Back Squats :20 Handstand Hold or 3 Handstand Push-ups Back Squat (Every 2:00 x 6 Sets 1-3: 2 @ 84-86% Sets 4-6: 1...Read More

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 5:00 dodge ballturns Rest 2:00 3:00 pizza delivery game Warmup RB (No Measure) 4 sets 250m row 5 inchworms 10 plate ground to overhead Recess strength (No Measure) 5 sets 10 dbl db thrusters SS/w 10 cal echo...Read More

CrossFit Trivium – CrossFit Warm-up Jog (No Measure) A: 200m light Jog Couch stretch :60 each Pigeon :60 each straddle stretch :60 Then 2 sets: 8 scap pull-ups into 3 strict pull-ups 6 rev lunges 4 push-ups / knee push-ups Metcon (Time) Teams of 2 Buy in: 800m Run -then- 10Rounds (you go i go)...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds w/ PVC 5 Passthroughs 5 Snatch Grip BTN Strict Press 5e Overhead Reverse Lunge 5 Power Snatch -then- 10 Overhead Squat Power Snatch + Hang Squat Snatch + Overhead Squat (Every 1:30 x 5 1 + 1 + 1) Goal is to finish slightly heavier than...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00 Foam Roll 3:00 Upper Body Stretch 3:00 Lower Body Stretch -then- 3:00 Dynamic Warm-up -then- 2 Rounds 200m Bike 100m Jog Metcon (Time) GPP 5 Rounds for Time 1000/900m C2 Bike 400m RunRead More