CrossFit – Sat, Jun 29


June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location

This is a free Clinic designed to help you improve your squat and deadlift mechanics.

What to expect:

-Proper movement sequencing and muscle activation.

-1-on-1 Movement analysis and assessment

-Drills and Techniques to help improve any issues

If you have ever had joint pain after a squat or deadlift session, this day is for you!

July 4th Weeknd Schedule

July 4th (Thursday)- Class at 8,9,10

July 5th (Friday)- Class at 8,9,10

July 6th (Saturday)- Class at 8,9,10

Open Gym still available throughout!

CrossFit Trivium – CrossFit

Partner Metcon (AMRAP – Rounds and Reps)



Buy in: 2500/2000m Row

-w/remaining time-

You go I go

1 Rope Climbs

4 Burpee Box Step Ups @ 24/20″ (no db)

8 DB Squats 50/35 lbs x 2

While partner KB Farmer holds 2 x 70/53’s

– at the 20:00-

10:00 to establish a Max Lift of

1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

note the total weight lifted
Strategize good dropping points if needed between movements to limit grip fatigue

Sub 1 Rope climb w/ 4e Renegade Row’s if necessary or 2 Seated to standing rope climbs

Warm-up (AMRAP – Reps)

2 sets

:30 sec row

5 burpees

4 alt step ups

50’/50’ farmer carry

8 goblet squats

8 scap pull-ups


Barbell warmup