CrossFit – Fri, Jun 14


June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)

June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)

June 28th – Squat/Deadlift Workshop (Location TBD)

Sign Ups will be available at the front of the gym!

All Clinics are $35 to join and great for all skill sets. Premium memberships are free!

Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are getting after a classic CrossFit Benchmark / Hero WOD today with “Nate”. The style and flow of this workout is great for athletes that are just getting good with Ring Muscle-Ups and Handstand Push-Ups as the reps are small and you have 20:00 minutes to get after the reps today. You will likely have a lot of athletes do more reps on Ring Muscle-Ups than they have in any other workout. Due to this we need to spend the time prepping the shoulders and going through the progressions for the Ring Muscle-Ups. Ideally we go through as a group and use it as a primer for those with Ring Muscle-Ups and for those that don’t have the skill, they will use it as a progression that they can learn prior to hitting the workout and then either spend time working there or moving to a pure strength development modification.

Warm-up (No Measure)

2:00 Bike


1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions


3 Rounds

8 Ring Rows

6 Russian Kettlebell Swings

4 Ring Dips Or Push-ups


10 Min

Ring Muscle Up Technique Work

Ring Muscle-Up Skills and Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing


Workout Specific Warm-up

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here


2 Bar Muscle Ups

4 Handstand Push-ups

8 Kettlbell Swings (53/35)

Bonus Fitness (No Measure)

For Completion:

10:00 EMOM

Minute 1 – 9 Wide Grip Bent Over Barbell Rows , Moderate Load

Minute 2 – 5 Dips @ 42×1 Tempo

At the 12:00 Mark, Complete:

50 Barbell Curls

50 Barbell Skullcrushers

Pick a load for the bentover rows that allows us to not ‘rip start the mower’ as they say; the torso angle should not change during the pull. Add assistance/load to the dips as needed/able to remain unbroken.