Announcements
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
Warm-up (No Measure)
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00e Pigeon Stretch
2 Sets
5e Reverse Lunges
10 Barbell RDL
50’e Suitcase Carry
Core Primer (No Measure)
Every 2:00 x 4
5 Glute Bridge w/5 sec Pause at Extension
10 Alternating Hollow Knee Tucks
10 Tall Plank Knee to Elbows
Metcon (AMRAP – Reps)
GPP
For Reps:
5 Sets
3:00 On/1:00 Off
8-10-12-14…
Calorie Echo
Deadlift (185/125)
Abmat Sit-Ups
*Women start at 6 Calories and increase by 2 each round
*You will pick up where you left off each AMRAP.
COMP
GPP
For Reps:
5 Sets
3:00 On/1:00 Off
8-10-12-14…
Calorie Ski
Deadlift (225/155)
Abmat Sit-ups *yes abmat sit-ups
*Women start at 6 Calories and increase by 2 each round
Accessory Work (No Measure)
3 Sets, For Quality
10 Prone Y-T-W
15 Banded Russian Kettlebell Swings
45 second Sorenson Hold