CrossFit – Thu, May 30


May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

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 is on aerobic gymnastics and staying steady through the entire workout while adding in some strict pull-up strength work. The goal here from a coaching standpoint is to spend the majority of our warm-up time prepping the shoulders, loosening things up, and then getting into Handstand Walk Skills and progressions for the day. Have fun and lean into the coaching components today.

Warm-up (No Measure)

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations


2 Rounds

30 sec Row

100m Jog

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

Gymnastics Strength (No Measure)

EMOM x 10

Min 1: 3-5 Strict Pull-ups (weighted)

Min 2: 30 Handstand Hold

*add shoulder taps if applicable

Metcon (AMRAP – Rounds and Reps)



450/400m Row

300m Run

4 Wall Walks



450/400m Row

300m Run

50′ Handstand Walk

Bonus Fitness (No Measure)

4 Sets, For Quality

30 second Ring Plank Hold

Rest 15 second

30 second Hammer Curls

Rest 15 seconds

15/15 Second Single Arm Wall Facing Handstand Hold

Rest 15 seconds

15-20 second Supine Grip Chin Over Bar Hold

Rest 60 seconds between sets