CrossFit – Tue, May 21


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)

We are getting into the Hang Power Clean progression here with the goal of hitting some heavy 3s in the range of 80-85% of 1RM Power Cleans. The goal here is to keep reinforcing violent hip extension and transition into the front rack position on the barbell. Keep the weight jumps small and manageable with the likelihood that we maybe stay the same across on the final two sets here. For the workout today, we have a “Fight Gone Bad” style workout with the goal of maintaining a consistent hard effort across the entire 15 minutes here and allowing for some good practice on lighter barbel cycling with the Power Cleans. Each round is meant to end with the Echo Bike which is strategic so try to have athletes starting on a delay vs. just different stations here in order to allow for the full effect of that final minute to take hold.

Warm-up (No Measure)

EMOM x 9 (:40 at each station)

1: Row

2: 5 RDL + 5 Hang Power Clean

3: Plank

4: Echo Bike

Hang Power Clean (Every 2:00 x 6
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean

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

Metcon (3 Rounds for reps)


For Reps:

3 Rounds w/ a running clock

Min 1 – Calorie Row

Min 2 – Power Cleans (95/65)

Min 3 – V-Ups

Min 4 – Calorie Echo Bike

Min 5 – Rest


For Reps:

3 Rounds w/ a running clock

Min 1 – Calorie Row

Min 2 – Power Cleans (135/95)

Min 3 – GHD Sit-ups

Min 4 – Calorie Echo Bike

Min 5 – Rest

Bonus Fitness (No Measure)

For Completion:

4 Sets

:30/:30 Standing Paloff Hold

12 Barbell Hip Thrusts , Moderate Load

8/8 Cossack Squats , Light Load

12 Barbell Good Mornings, Light Load