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

Announcements Rope Climb Workshop March 24th @ 6:00pm Sign Ups at the Front No Yoga 3/16 and 3/19 CrossFit Trivium – CrossFit Warm-up (No Measure) 25′ Walking Low Lunge Stretch 25′ Hamstring Scoops 25′ Walking Lunge Way Backs (lean way back at the bottom of each lunge) 25′ Punter Kicks -then- 1:00 Kneeling Forearm Stretch...Read More