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 Gymnastics Skills and Drills (No Measure) 10:00-15:00 Low Ring Muscle Up Progression Warm-up (No Measure) 2 Sets, For Quality: 10 Hollow Rocks + 10 Arch Rocks 10 Scapular Push-Ups 5 Walking Inchworm to Hollow 8/8 Single Arm Ring Rows :15 second Ring Support Hold Gymnastics Skill Work (AMRAP – Reps) Ring Muscle-Ups EMOM x 4 4 Reps -Rest 2:00- EMOM x 4 3 Reps -Rest 2:00- EMOM x 4 2 reps or 3 Sets EMOM x 4 5 Pull-Ups + 5 Ring Dips Rest 2:00 minutes between sets or 3 Sets EMOM x 4 5 Ring Rows + 5 Ring Push-Ups or...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 Daily Focus (No Measure) Heading into our next block of training in preparation for both the Open and Quarterfinals, Ring Muscle-Ups will become a large focus point of ours to help prepare you for the upcoming season. The goal of this session is to build technique and start the progression moving into developing capacity and stamina in the Ring Muscle-Up. Warm-up (No Measure) 2 Sets, For Quality: 10 Hollow Rocks + 10 Arch Rocks 10 Scapular Push-Ups 5 Walking Inchworm to Hollow 8/8 Single Arm Ring Rows :15 second Ring Support Hold Gymnastics Skills and Drills (No Measure) 10:00-15:00 Low Ring Muscle...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 Daily Focus (No Measure) Today’s focus is on refining our snatch technique with a progressive approach. We’ll start at 40% of your 1-rep max Squat Snatch and gradually increase the load with each set. Remember, the journey through these EMOMs is as important as where we end up. By the final 5-minute EMOM, you should be hitting upwards of 75% of your 1-rep max Squat Snatch. The first two EMOMs are your opportunity to really dial in your mechanics, timing, and speed. This is where you lay the groundwork for the more challenging lifts that come later. Our goal in Olympic lifting...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 Daily Focus (No Measure) In today’s session, we’re embarking on a 30-minute workout, aiming to maintain a steady pace throughout with minimal pauses between sets. The objective is to engage at a consistent rate, ensuring recovery within the 1 to 1.5 minutes of rest intervals. It’s crucial to guide athletes in selecting appropriate scaling modifications and weights that promote sustained effort and proper technique. The workout focuses on enhancing the endurance of the posterior chain muscles, incorporating exercises like double unders, deadlifts, rowing, and running. We’re aiming for lactate threshold intensity, targeting about 85-88% of the maximum heart rate from an energy...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 Merry Christmas You Filthy Animal (No Measure)Read more