Announcements

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

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)

GPP

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

COMP

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