Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Warm-up (No Measure) 1 Round :30 on :15 rest Single Unders Single Leg Single Unders (Right) Single Leg Single Unders (Left) Jogging in Place Single Unders Crossover Single Unders Double Unders -then- 3 Rounds 5 Goblet Squat 5 Calorie Bike of Choice 5 V-ups Back Squat (Every 2:30 x 5 6 Reps Set 1 : 70% Sets 2-5: 75%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 15 15/12 Calorie Echo Bike 25 Double Unders 5 Toes to Bar COMP AMRAP 15 20/15Calorie C2 Bike 50Double Unders 10 Toes to BarRead more

Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 5:00 dodge ballturns Rest 2:00 3:00 pizza delivery game R S: Metcon (No Measure) 5 sets 10 ball slams 100m carry 10 ball squats WOD: Metcon (No Measure) EMOM 10 Min 1 – 12 pushups Min 2 – 3 wall walks Min 3 – 20 DB snatch Min 4 – 100 ft shuttle run (2 x down and back) Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 8 KB swings 8 goblet squat 8 hang Knee raises 250m row 8 cal echo 200m run X2 Then .- Clean and jerk (start loading your bar) Bar MU or T2B Metcon (Time) GPP 0:00-10:00 2500/2000m Row 10:00-20:00 AMRAP 8 10 Clean and Jerk (135/95) 10 Toes to Bar 20:00-30:00 4 Rounds for Time (2 Rounds each) 15/10Calorie Echo 200m Run COMP 0:00-10:00 2500/2000m Row 10:00-20:00 AMRAP 8 10 Clean and Jerk (185/125) 10 Bar Muscle Ups 20:00-30:00 4 Rounds for Time (2 Rounds each) 20/15 Calorie Echo 200m RunRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 1:00 Bike 5 Strict Pull-ups 25’e Single Arm DB Overhead Carry 10e Single Arm DB High Pull Squat Snatch (EMOM x 8 1 Rep 80-85%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 10 10 Alternating Dumbbell Snatch (50/35) 5 Burpee Pull-ups 1 Rope Climb COMP AMRAP 10 10 Alternating Dumbbell Snatch (70/50) 5 Ring Muscle Ups 1 Rope ClimbRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00 Mobility -then- 5:00 Dynamic Stretch Walking Lunges Leg Swings Hamstring Scoops Punter Kicks Hurdle Walks Metcon (8 Rounds for distance) 2 Rounds AMRAP 3 Max Distance Ski rest 1:00 AMRAP 3 Max Distance Air Runner rest 1:00 AMRAP 3 Max Distance C2 Bike rest 1:00 AMRAP 3 Max Distance Row rest 1:00Read more