CrossFit Trivium – CrossFit Daily Focus (No Measure) Today’s workout is centered around a long chipper with the primary focus being muscular stamina and endurance with the goal of tackling the workout in under 20:00 minutes. This will present a big challenge and a lot of athletes will really feel this one on the back half as the fatigue sets in. The goal from a coaching standpoint today is to spend some specific time talking through GHD points of performance and specific key efficiency points for the Wall Walk. We can really make up a lot of time today if we spend more time talking through efficiency than effort. The effort should really be put into the Run and Box Jumps, whereas we can learn to catch our breath a bit and work to stay as efficient as possible on the midline focused movements. Our warm-up should be a targeted...Read more

CrossFit Trivium – CrossFit Strict Press (Every 2:00 x 6 Sets 1-3: 5 Reps @ 70% Sets 4: 3 Reps @ 75% Sets 5: 3 Reps @ 77% Sets 6: 3 Reps @ 80% ) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 12 20 Wall Balls 20/14lb 10 Chest To Bar Pull-Ups 5 Squat Snatches 115/85lb COMP AMRAP 12 20 Wall Balls @ 30/20lb 15 Chest To Bar Pull-Ups 5 Squat Snatches @ 155/105lb*scale the reps of the Chest to Bars if possible before defaulting to Pull-ups *if life is feeling good, scale up to 185 for COMP. Bonus Fitness (No Measure) 3 Sets, For Quality 8-10 Glute Ham Raises :30 second Weighted Wall Sit :20/:20 second Copenhagen Plank HoldRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) In today’s session we are starting off with strict press to work on specific overhead strength work and positioning. The focus here is to hit every lift, stay within the percentages and maintain the feeling that we have another few reps left in the tank if we need to complete them. This is not a session to max out, but one to hit the work, create stronger shoulders, and leave without feeling the need for excess recovery from this session. We will then move into an EMOM triplet with Wall Balls, Chest to Bar and Squat Snatches. For this workout we will need to prime the Snatch and Chest to Bar in order to get into optimal positions for the workout. Overall loading and rep counts should not get too high today as we tackle this one, but the need for some...Read more

Announcements Holiday Schedule Monday, December 25th (no classes) Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym) Monday, January 1st (no classes) Tuesday, January 2nd (normal schedule) CrossFit Trivium – CrossFit Daily Focus (No Measure) Happy New Year! With the start of the year and this being a transition week, we wanted to throw in a good Benchmark test that allows for some good fitness without being overly technical or heavy to start the week. We will be tackling a little jump rope practice and some Turkish Get-Ups in our EMOM to start the day before moving into the Benchmark workout. This one has a “Fight Gone Bad” feel and style to it, but highly emphasizes double unders in terms of scoring as the score is total reps. With that being said, we should as coaches give athletes a guide and structure to the expectations of the other two movements...Read more

Announcements If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts! Holiday Schedule Monday, December 25th (no classes) Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym) Monday, January 1st (no classes) Tuesday, January 2nd (normal schedule) CrossFit Trivium – CrossFit Warm-up (No Measure) Warm-Up 2 Rounds, For Quality 1:00 Bike 2 Wall Walks + 10-15 second Wall Facing Handstand Hold :10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings 5 DB Snatch Metcon (Time) GPP Teams of 2 AMRAP 5 20 Handstand Push-Ups 10/10 Synchro Dumbbell Snatch 20 Pull-Ups -Max Calorie Echo Bike in the Remaining Time Rest 2:00 minute between Rounds Continue until 100/70 Calories Completed COMP Teams of 2 AMRAP 5 20 Strict Handstand Push-Ups 10/10 Synchro Dumbbell Snatch (70/50) 20 Chest to Bar Pull-Ups -Max Calorie Echo Bike in the Remaining Time Rest 2:00 minute between...Read more