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
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)
GPP
4 Rounds for Time
10 Handstand Push-Ups
25 Air Squats
50′ Dual Dumbbell Farmers Walking Lunges 50/35
Ideal Time sub 12:00
COMP
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