CrossFit – Wed, Sep 14


Last Week for T-Shirt Pre-Sales. Order at the Front or using this link
New Class Starting Thursday:
Yoga with Coach Gillian
Thursdays @ 10:30am
Sundays @ 8:00am

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 Empty Barbell Front Squat

5 V-ups

5 Hand Release Push-ups


Coach Led Barbell Warm-up

Clean Pulls

Power Clean

Tall Cleans

Squat Clean (6 x 3 @ 70-75%)

1 Set Every 2:00

Singles w/ :05-:10 between reps

Metcon (AMRAP – Rounds and Reps)



1000m Row

30 Wallballs (20/14lb) 10’/9′

30 Toes to Bar

30 Alt. DB Hang Clean and Jerk (50/35)



1000m Row

50 Wallballs (20/14lb) 11’/10′

50 Toes to Bar

50 Alt. DB Hang Clean and Jerk (50/35)

*Goal: Controlled breaks on the wallballs and toes to bar.  Pick a rep scheme that will keep your heart rate down and muscle fatigue to a minimum.

(go in to this expecting at MOST 2 Rounds)

Bonus Fitness (No Measure)

3 Sets

20 Hip Extensions

10e Alternating DB Curls

3 Wall Walks into 5 Wall Facing Handstand Push-ups