CrossFit – Mon, May 20


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

Daily Focus (No Measure)

We are starting things off this week and today with our Back Squat progression. The goal here today is to tackle the Back Squats at 80%+ on the barbell with the goal of increasing weights just upwards of 85%. We are supersetting this with bulgarian split squat jumps with the goal of increasing power and unilateral stability. This will lead us into and prime us for the workout today. The workout today is a sneaky Murph Prep style workout with leg stamina being the focus with the combination of Air Squats and Dual Dumbbell Farmers Lunges. Expect this to get challenging in rounds 3 and 4 as the legs begin to burn up. The goal is to scale athletes to a load they can stay unbroken throughout as well as a Handstand Push-Up modification that allows this to be broken up into two sets or less. The time today should really be spend on priming the body and getting ready for the Back Squats, then just touching on scaling mods for the workout.

Warm-up (No Measure)

2 Rounds

10 Alternating Lateral Lunges

:20 Handstand Hold

5 Push-ups w:01 Pause at the Bottom


2 Rounds

:20e Pigeon Stretch

3/3 Worlds Greatest Stretch

5 Empty Barbell Back Squats :02 Pause at the bottom

Back Squat (Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+
3/3 Single Leg Box Jumps
*stack plates for a lower “box” if needed

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar. But leave room to have this be a true 3RM Max Week 6 of the cycle. We will superset here with the Bulgarian Split Squat Jump with the goal of height over reactivity as power and speed is the most important component here with this one.

Metcon (Time)


4 Rounds for Time

10 Handstand Push-Ups

25 Air Squats

50′ Dual Dumbbell Farmers Walking Lunges 50/35

Ideal Time sub 12:00


4 Rounds for Time

10 Strict Handstand Push-Ups

20 Alternating Pistols

10 Dual Dumbbell Front Squats (70s/50s)
The goal here is to push the pace and remain unbroken throughout the workout. The biggest area to be conservative here will be on the transition from the Air Squat to the Walking Lunge. We will need a brief reprieve to allow a little blood back into the legs and lungs prior to embarking on the 50ft (15m) lunge. The goal here will be to go right back into the Handstand Push-Ups quickly, turn around and hit the Air Squats quickly, then allow for the body to take a second and pick up the Dumbbells again onto the Farmers Lunges.

Bonus Fitness (No Measure)

For Completion

4 Sets

8/8 Single Arm Dumbbell Z-Press

30/30 sec Split Squat Loaded Iso Hold

30 sec Wall Facing Handstand Hold