Announcements

Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

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

May 27th – “Murph” Challenge – Starts at 7:00am (new heat every 20 Minutes)

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

Strength Conditioning (10 Rounds for weight)

EMOM x 20

Minute 1: Deadlifts 5-5-4-3-3

Minute 2: 13/10 Calorie Row

Minute 3: Strict Press 5-5-4-3-3

Minute 4: Rest

*Deadlift + Strict Press %

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%

Metcon (Time)

GPP

5 Rounds

12 Kettlbell Swings (53/35)

6e Single DB Shoulder to Overhead (50/35s)

COMP

5 Rounds

10 Kettlbell Swings (70/53)

5e Single DB Shoulder to Overhead (70/50s)

Bonus Fitness (No Measure)

For Completion:

12:00 EMOM

Minute 1 – :45 Weighted Straight Arm Plank

Minute 2 – 6/6 Kettlebell Side Bends , Moderate Load

Minute 3 – :20 V-Ups + :20 Russian Twists