CrossFit – Thu, May 23


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)

The focus today will be to get athletes ready to tackle the Hang Power Snatches and get them up to 80% on the bar with the goal of completing each set at 80-85%. We are looking to dial in hip extension, speed and power, as well as a quality transition into the catch position for the Hang Power Snatch. This weight should be challenging, but if we fail it’s only because we received in a Squat Snatch rather than just going wider and wider with the feet. The transition to the main conditioning workout should not be too time intensive as it is a simple 18:00 minute AMRAP with the focus on muscular stamina and interference. The Double Unders and Wall Balls will provide a nice little quad pump, while the Dubs mixed with the Wall Walks will blast the shoulders, especially in combination with Wall Balls. Set athletes up for success by following the warm-up protocol then going through your own specific barbell prep prior to the workout.

Warm-up (No Measure)

2 Sets

10 PVC Pass Throughs

5 PVC Behind the Neck Push Jerk

5 PVC Snatch Grip Up Right Rows


3 Sets

3/3 Worlds Greatest Stretch

5 Air Squats

1 Wall Walk

3 Hang Power Snatch

Hang Power Snatch (Every 2:00 x 6
3 Hang Power Snatch

Perform all sets between 75-85% of 1RM Power Snatch

Reset in the hip each time. Do not rush these and ‘touch and go’ them through the hip. Embrace the time under tension.

Metcon (AMRAP – Rounds and Reps)



3 Wall Walks

21 Wall Balls 20/14

63 Double Unders

Bonus Fitness (No Measure)

For Completion:

4 Sets

10/10 Side Plank Banded Clam Shells

:30 sec Bottom Loaded Horse Stance

10 Reverse Nordic Curls