Announcements Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts! CrossFit Trivium – CrossFit Daily Focus (No Measure) We are finishing off our main test lifts today, with the 3RM Front Squat to start things off today before moving into a retest of the workout from Nov 3 to round out our test week. The goal today for the 3RM Front Squat is to end at somewhere around 90% and even 90%+ for some. This is a challenging lift and the focus should be on maintaining a quality front rack position, pressing up through the elbows and driving hard out of the hole. For “Freddy Krueger” we are looking at holding a challenging pace on the run...Read more

Announcements Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details 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) We are finishing off our main test lifts today, with the 3RM Front Squat to start things off today before moving into a retest of the workout from Nov 3 to round out our test week. The goal today for the 3RM Front Squat is to end at somewhere around 90% and even 90%+ for some. This is a challenging lift and the focus should be on maintaining a quality front rack position,...Read more

Announcements Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts! CrossFit Trivium – CrossFit Front Squat (15:00 Build to a 3 RM) Metcon (Time) GPP For Time: 800m Run 40 Alternating DB Snatch 50/35 20 Thrusters 95/65lb COMP For Time: 800m Run 40 Alternating DB Snatch 70/50 20 Thrusters 135/95Read more

Announcements Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts! CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets, Increasing Intensity 30 second Bike 15 second Transition 30 second Jump Rope Practice 15 second Transition 30 second Scapular Pull-Ups 15 second Transition 30 second Alternating V-Ups 15 second transition Metcon (from Nov 2) (Time) GPP For Time: 60 Double Unders 30/21 Calorie Echo Bike 15 Toe to Bar 40 Double Unders 20/14 Calorie Echo Bike 15 Toe to Bar 20 Double Unders 10/7 Calorie Echo Bike 15 Toe to Bar COMP For Time: 100 Double Unders 30/21 Calorie Echo Bike 20 Toe to Bar 100 Double Unders 20/14 Calorie Echo Bike 20 Toe to Bar 100 Double...Read more

Announcements Barbell Workshop December 22 6:00pm Fundamentals of Olympic Lifting with a focus on the Snatch $35 *free to Premium Members Ask Coach Matt for Details If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts! CrossFit Trivium – CrossFit Daily Focus (No Measure) Repeat Wod from Nov 2. This means that you have a good idea of the style and flow of this workout along with a goal to hit and improve upon. The focus here is on aerobic conditioning and midline stamina. We want to tackle some solid sets on Toe to Bar while maintaining consistent paces on the Echo and Double Unders. Warm-up (No Measure) 3 Sets, Increasing Intensity 30 second Bike 15 second Transition 30 second Jump Rope Practice 15 second Transition 30 second Scapular Pull-Ups 15 second Transition 30 second Alternating V-Ups 15 second transition Strength (No Measure)...Read more