Announcements

Yoga Starts This Thursday at 10:00am.
You can purchase a 10 pack or single sessions on the Wodify App

November 2nd Wods for Wishes!
Classes at 8:00 and 9:00

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

15 Banded Goodmorning

15 Banded Upright Row

100m Run

-then-

5/5 Worlds Greatest Stretch

Accumulate 1:00 Hollow Hold

20 Glute Bridges

-then-

Barbell Warm-up With Coach

Power Clean (Every 1:30 x 6
2 @ 78-82% of 1 RM
)

All singles

Metcon (AMRAP – Reps)

GPP

2 Sets (1 Set = 9:00)

1:30 Max Calorie Ski

rest :30

1:30 Max Power Clean (155/105)

rest :30

1:30 Max Wallball (20/14) (10’/9′)

rest :30

1:30 Max Distance Shuttle Run (100’/100′)

rest 1:30

COMP

2 Sets (1 Set = 9:00)

1:30 Max Calorie Ski

rest :30

1:30 Max Power Clean (185/105)

rest :30

1:30 Max Wallball (20/14) (11’/10′)

rest :30

1:30 Max Distance Shuttle Run (100’/100′)

rest 1:30
Ideally we are starting at different station and everyone takes the big rest at the same time.  Look to find steady paces for all movements.  More than likely this should be a fast singles pace on the power cleans and 2-3 big sets on the Wallball.