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