CrossFit – Thu, Jul 13


No Yoga Thursday July 13th


Ring Muscle Up Clinic

July 15th 11:00am

Sign ups at the Front


Kip Swing Techniques

How to Safely Turn-over and Catch in the Dip Position

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge


5:00 Rope Climb Technique

Gymnastics Conditioning (No Measure)


Every 2:00 x 4

3/2 Rope Climbs


2/1 Legless Rope Climb

Metcon (Time)


Every 5:00 x 6

20/16 Calorie Row

18/15 Calorie Ski

16/12 Calorie C2 Bike


Every 5:00 x 6

22/17 Calorie Row

20/16 Calorie Ski

18/13 Calorie Echo Bike
*if needed for big classes, start a new wave every 2:00

Bonus Fitness (No Measure)

Bodyweight Strength Conditioning

10-9-8-7-6-5-4-3-2-1, For Quality

Reps of Strict Ring Dips or Kipping Ring Dips

Seconds of Ring Support hold

Reps of Supinated Ring Pull Ups

Seconds of False Grip Ring Hang Hold