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)

The focus today is on a high effort workout with the goal of matching outputs on Part A and Part B of the workout. The score for the workout is the combined total of reps for Part A and Part B combined. The goal today will be to spend some time on rowing technique and prep during the warm-up and making sure that athletes are ready to tackle big sets on Wall Balls and a hard pace on the Rower. We have a fun finisher today that will leave athletes feeling just a little weak in the knees.

Warm-up (No Measure)

3 Sets, For Quality

5/5 Worlds Greatest Stretch

10 Calorie Row

5 Wallball

10 Front Racker Openers w/ Barbell

Front Squat (5-5-3-3-2-2
1 Set Every 2:00
Starting at 65% and build
*:02 Pause at the bottom of the 1st rep of every set)

Metcon (2 Rounds for reps)

GPP/COMP

Part A)

AMRAP 5

60 Wall Balls 20/14 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

AMRAP 5

Part A Calories

-Max Wall Balls 20/14lb

Bonus Fitness (No Measure)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers