Announcements

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 Brief (No Measure)

Today, we are getting after a workout based on Event 3 of the recent CrossFit Games Semifinals workouts. The goal here today is to stay steady and work to complete close to 6 rounds of the AMRAP. We are splitting things up here between strict pull-ups and legless rope climbs to allow athletes to start on different stations and flow through the workout easier for class management purposes. We understand that there may be a slight delay here and there for the Echo Bike or Rope Climbs, but due to the flow and structure of the workout any delay will be minimal.

Warm-up (No Measure)

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps

-then-

5-10 Mins of Rope Climb Progression and Warm-up

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 15

10/7 Calorie C2 Bike

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20”

1 Rope Climb 15ft

*Box Jump Overs must be a step-down

COMP

AMRAP 15

10/7 Calorie Echo Bike

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20”

1 Legless Rope Climb 15ft

*Box Jump Overs must be a step-down

Bonus Fitness (No Measure)

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls