Announcements

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

CrossFit Trivium – CrossFit

12 Days of CrossFit (Time)

GPP

12 Rounds for Time:

1: Power Clean (155/105)

2: Burpee Pull-ups

3: Box Jumps (24″/20″)

4: Deadlifts (155/105)

5: DB Goblet Squats (50/35)

6 Toes to Bar

7 Wallballs (20/14)

8 DB GobletReverse Lunges (50’s/35s)

9 Calorie Row

10 Calorie Echo Bike

11 Pull-ups

12 Single Dumbbell Devil Presses (50/35)

COMP

12 Rounds for Time:

1: Power Clean (225/155)

2: Ring Muscle Ups

3:Box Jumps (30″/24″)

4: Deadlifts (225/155)

5: Double DB Squats (50s/35s)

6 Toes to Bar

7 Wallballs (20/14)

8 Double DB Reverse Lunges (50’s/35s)

9 Calorie Row

10 Calorie Echo Bike

11 Chest to Bar Pull-ups

12 Devil Presses (50s/35s)
Reverse Lunges is 8 total reps each round (4 each leg)

Start athletes on 2:00-3:00 Delays

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