CrossFit – Fri, Jun 7


May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

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 Focus (No Measure)

Today, we have a challenging chipper on the docket with the focus on pacing and muscular endurance. The biggest challenge here will be the 20 Bar Muscle-Ups and 10 Wall Walks to finish this one as fatigue has set in and we are working to finish the workout strong here. We should spend some time today going through some Bar Muscle-Up progressions and teaching components today in order to get things primed and ready to go.

We will then just need to get athletes to the correct loading and workout modifications that will allow them to tackle the workout in the intended time domain and stimulus for the day. Have fun with this one! It’ll definitely be a doozy of a workout.

Warm-up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations


2-3 Rounds

3-5 Bar Muscle Up Technique Work

4 Single Arm KB or DB Strict Press

25′ Walking Lunge

2 Wall Walks

Metcon (Time)


For Time:

1000/850m Row

50 Dual KB Push Press (yellow/blue)

40/28 Calorie Echo Bike

30 KB Farmers Carry Reverse Lunges

20 Chest to Bar Pull-ups

10 Wall Walks


For Time:

1000/850m Row

50 Dual Dumbbell Push Press (50/35)

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Bonus Fitness (No Measure)

5 Sets, For Quality

3 Weighted Strict Pull-Ups

5-7 Banded Strict Chest to Bar Pull-Ups

-Max Dual Dumbbell Bicep Curls 30/20lb, 14/9kg