Announcements Prom of the Decades for ALS | Sept. 2nd @ 7PM! PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!! Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail! CrossFit Trivium – CrossFit Daily Focus (No Measure) Today we are getting after a heavy emphasis on upper body push and shoulder stamina today. The combo of a heavy Bench Press into a couplet of Strict Handstand Push-Ups and Double Unders will be sure to burn the shoulders up and create a good challenge for the day. Expect the double unders to get harder than anticipated in this one as keeping the arms in close and maintaining rhythm will be challenged. We should give athletes about 5:00-7:00 minutes to work up to 70% on the Bench Press as well as go over correct spotting techniques....Read more

Announcements Prom of the Decades for ALS | Sept. 2nd @ 7PM! PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!! Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail! CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 100m Air Runner 10 Barbell Cossack Squats, 45/35 10/10 Single Leg Lateral Medball Toss 10 Banded Glute Marches Snatch (10 Rounds for weight) Snatch Every 1:30 x 5 1 Power Snatch 1 Floating Snatch 1 Snatch Balance @ 55%+ of Power Snatch Goal of finishing @ around 75% of Power Snatch Directly into Every 1:30 x 5 Squat Snatch 2 Reps @ 75% 2 Reps @ 80% 2 Reps @ 82% 1 Rep @ 85% 1 Rep @ 85%+ Rest as needed between sets Percentages are based on your 1rm Squat Snatch. This is not touch...Read more

Announcements Prom of the Decades for ALS | Sept. 2nd @ 7PM! PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!! Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail! 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 Warmup BB (No Measure) 3 sets 10 burpees 10 kips 5 box jumps 5 deadlifts R S: Metcon (No Measure) 5 sets 50 ft lunge 10 pushups 10 squats 5 burpees Barbell lift (No Measure) 5 sets 5 deadlifts SS/W 6 pullups WOD: Metcon (No Measure) EMOM 12 1.) Med ball walk 50′ 2.) 10 ball slams 3.) 45 sec shuttles 4.) 15 hanging knee raises Game: Metcon (No Measure) Coaches ChoiceRead more

Announcements Prom of the Decades for ALS | Sept. 2nd @ 7PM! PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!! Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail! CrossFit Trivium – CrossFit Warm-up (No Measure) 12:00 EMOM, Alternating Each Minute minute 1: :45 second Machine of Choice minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups minute 3: 10 Banded Face Pulls + 10 Banded T’s minute 4: :30 second Hollow Hold Metcon (Time) COMP For Time: 50 Toe to Bar *One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target. into.. 6 Rounds (3 Sets each) 50′ Farmer Carry (70s/53s) 10 Synchro Push-ups into.. 30 Ring Muscle-Ups *Every Break Perform 10 Synchro V-Ups, then switch partners into.....Read more

Announcements Prom of the Decades for ALS | Sept. 2nd @ 7PM! PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!! Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail! CrossFit Trivium – CrossFit Daily Focus (No Measure) We are hitting a strength superset today with heavy deadlifts and some more hypertrophy focused db strict press. We will then work our way into a barbell cycling workout closely mirroring “Macho Man” with the emphasis being on lighter faster cycling of reps for a little more volume. The goal today is to develop clean and efficient cycling patterns. Scale the weight accordingly to keep each set unbroken in order to keep the stimulus and rest appropriate for the workout today. Warm-up (No Measure) 2 Rounds 12/9 Calorie Machine 5/5 World’s Greatest Stretch 10 Barbell Good Mornings,...Read more