Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

Normal Class Times Friday!

Sign up early for Saturday Classes! If the 10:00am class is empty, we will start cleaning the gym then.

No Open Gym Saturday, Open Gym athletes are more than welcome to join the class

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal today is to lean into a longer session with the focus on muscular endurance and lactate threshold development. The goal with this one is to really challenge the midline and keep the aerobic system burning hot at around 83-87% of maximum heart rate. This should feel like heavy breathing, sustained effort, and even split across all 4 sets. We are looking for the score today to be combined time, so even splitting or even negative splitting the work should be the suggested route for the best result.

Warm-up (No Measure)

250m row

-then-

25’ heels swipe

25’ high knees

25’ butt kicks

25’ gate opener

25’ gate closer

-then-

2 Rounds

15 Hollow Rocks

20 Mountain Climbers

-then-

200m Jog

Metcon (Time)

Every 10:00 minutes, 4 Sets

400m Run

30 V-ups

500m/400m Row

20 Burpees

Score = Combined interval time
Goal / Set: 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Primary Objective: Hold 5k pace for the run

Secondary Objective: Complete each set in 7:00 minutes or less

Stimulus: Midline Conditioning / Aerobic Stamina

RPE: 7/10

Bonus Fitness (No Measure)

4 Sets

100ft Reverse Sled Drag

100ft Sled Push

:30 Wall Sit