Announcements Holiday Schedule Wed: Normal Thursday: 8:00am, 9:00am Friday: 8:00am, 9:00am, 10:00am Saturday: 8:00am, 9:00am, 10:00am CrossFit Trivium – CrossFit Metcon (2 Rounds for reps) Teams of 4 0:00-12:00 EMOM x 12 Min 1: Max Calorie Row Min 2: Max Calorie Ski Min 3: Max Calorie C2 Bike Min 4: Rest -12:00-15:00- Rest -15:00-30:00- Teams of 2 AMRAP 15 200m Run 5 Wallballs 20/14 5 Pull-ups 5 Burpees *Workout 2 is a relay format. 1 Athlete will complete 1 entire round before tagging athlete 2 to complete a full round. Comp 30/20lb Medball 5 Bar Muscle Ups 5 BurpeesScore is total calories accumulated across all 3 ergs in the 12 minutes Score 2 is total rounds completed + extra reps If the weather is unfortunate, sub the 200m run with 12/9 Calorie Echo Bike Warm-up (No Measure) 2 Rounds 3/3 Worlds Greatest Stretch 6 Inchworm 8 Air Squats 10/10 Single...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting after an old school type of CrossFit workout today with a little “Death By” Toe to Bar and Deadlift. This style is fun and brings the energy to the gym as you see those last few athletes on the floor trying to finish their last rounds. The expectation for this workout is that we shouldn’t see many athletes get through the round of 12, but still are putting a cap on it at 15 just in case athletes get there. This should provide a natural cap on athletes abilities and stop them from doing too much volume on Deadlifts. This is one reason why we start each minute with Toe to Bar rather than the Deadlift. We will be starting the day with our Deadlift progression and building in a new tempo that should have athletes feeling a lot...Read more

CrossFit Trivium – CrossFit Workout Primer (No Measure) Spend 10:00 minutes here talking through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position. We should build load to our working weight or even a touch higher before starting the workout. Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up Warm-up (No Measure) 2 Sets 1:00 minute Row 5 Burpees to Target 15 second Dead-Hang + 15 second Active Hang 1 “Barbell Complex” “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Tall Cleans 3 Hang Squat Cleans Metcon (4 Rounds for time) GPP Every 7:00 x 4 35/28 Calorie Row 25 Wall Balls @ 20/14lb 15...Read more

Announcements Holiday Schedule Wed: Normal Thursday: 8:00am, 9:00am Friday: 8:00am, 9:00am, 10:00am Saturday: 8:00am, 9:00am, 10:00am CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 1:00 minute Row 5 Burpees to Target 15 second Dead-Hang + 15 second Active Hang 1 “Barbell Complex” “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Tall Cleans 3 Hang Squat Cleans Workout Primer (No Measure) Spend 10:00 minutes here talking through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position. We should build load to our working weight or even a touch higher before starting the workout. Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up Metcon (4 Rounds...Read more

Announcements Holiday Schedule Wed: Normal Thursday: 8:00am, 9:00am Friday: 8:00am, 9:00am, 10:00am Saturday: 8:00am, 9:00am, 10:00am CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 1:00 minute Row 5 Burpees to Target 15 second Dead-Hang + 15 second Active Hang 1 “Barbell Complex” “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Tall Cleans 3 Hang Squat Cleans Workout Primer (No Measure) Spend 10:00 minutes here talking through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position.. 3 sets 3 tall cleans 3 high hang cleans 3 hang cleans Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up Metcon (4 Rounds for time) GPP Every 7:00...Read more