CrossFit Trivium – CrossFit Warm-up (No Measure) 2:00 Bike -into- 2 Rounds 3/3 Worlds Greatest Stretch 5 Wallballs to 11/10′ Target 3 Inchworms 5 Calorie Row Back Squat (Every 2:00 x 5 4 Reps Set 1: 75% Set 2: 78% Set 3-5: 80%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 20 12/9 Calorie Row...Read More

CrossFit Trivium – CrossFit Metcon (Time) GPP Partner Workout 12 Rounds (You Go I Go) 10/7 Calorie Echo Bike -Directly Into- 4 Rounds For Time 400m Run 30 Dumbbell Snatch (50/35) 20 Box Jump (24/20″) 10 Burpee Pull-ups COMP Partner Workout 12 Rounds (You Go I Go) 10/7 Calorie Echo Bike -Directly Into- 4 Rounds...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 5 V-ups 5 Goblet Squats 3 Inchworms -then- Barbell Technique Work Clean and Jerk (EMOM x 10 1 Rep at 75%) Squat Clean please Metcon (Time) GPP 5 Rounds for Time 6 Squat Clean (95/65) 6 Toes to Bar COMP 5 Rounds for Time 6 Squat...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00 Foam Roll 4:00 Mobility -then- Dynamic Warm-up High Knees Hurdle Steps Way Back Lunges Side Lunge Punter Kick Calf Sweeps Metcon (Time) 3 Rounds 1000/900m Row 750m/700m Ski 2000m/1800m C2 Bike rest 4:00 between Efforts Time Cap 40:00Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 4 Rounds 9 Calorie Row 6 Banded Goodmorning 4 Seated Box Jumps Deadlift (Every 2:00 x 5 3 Reps Sets 1-2: 70% Sets 3-4: 75% Set 5: 80%) Metcon (Time) For Time: 30/20 Calorie Row 20 Burpee Box Jump Over (24″/20″) 10 Deadlifts (225/155) For Time: 30/20 Calorie...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 10 Scap Pull-ups 5 Push-ups 5/5 Reverse Lunge :30 Plank Bench Press (Every 1:30 x 5 5 Reps Sets 1-2: 65% Sets 3-4: 68% Set 5: 70%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 8 5 Banded Strict Pull-ups 10 Push-ups 15 Air Squats -rest...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds :30 Bike 3 Inchworms 3/3 Worlds Greatest Stretch -then- 3 Rounds 5/5 Single Arm DB Press 5 Barbell Kang Squats 10 Single Unders/Crossover Single Unders Back Squat (Every 2:00 x 5 5 Reps Set 1-2: 70% Set 3-4: 75% Set 5: 78%) Metcon (Time) GPP 5...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 R S: Metcon (No Measure) 5 sets :30 line hops 5 burpees :30 box step ups 3 wall walks WOD: Metcon (No Measure) AMRAP 9 200m run 500m bike...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 sets of: 25’ lunges with twist 25’ inchworm + push-up 25’ toes swipe Then 3 rounds of: 8 barbell good morning 10 cal row 5 wall ball 5 burpees to target Metcon (Time) 100K Run -April Fools- GPP Teams of 2 AMRAP 30 100 Deadlifts (185/135) 100...Read More

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 – CrossFit Warm-up 3 Rounds 10 Pass Throughs 10...Read More