Announcements

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

Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%

)

*On the last rep Pause for 5 seconds in the Overhead Position

Metcon (4 Rounds for calories)

GPP

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps (24″/20″)

12 Alt. DB Snatch (50/35)

9 Handstand Push-Ups*

-Max Calorie Row Remaining Time

COMP

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps (24″/20″)

12 Double DB Snatch (50/35)

9 Strict Handstand Push-Ups

-Max Calorie Row Remaining Time

Bonus Fitness (No Measure)

For Quality:

4 Sets

8 Dual Dumbbell Seated Arnold Press , Moderate

8 Chest Supported Dumbbell Rows , Moderate

16 Banded Curls (for speed)

16 Banded Tricep Extensions (for speed)

If you don’t have an incline bench, place a flat bench on 1-2 45lb plates to create enough space for the dumbbells at the bottom of the rows.