Announcements Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm   Ring Muscle Up Clinic July 15th 11:00am Sign ups at the Front $30 Kip Swing Techniques How to Safely Turn-over and Catch in the Dip Position CrossFit Trivium – CrossFit Warm-up (No Measure) Every 3:00 minutes, 3 sets, complete the following: :30 Machine Choice 6 Inchworm Push-Ups 10 Lateral Line Jumps (over and back = 1) 10 Dual Dumbbell Curl and Press , light to moderate load 10 Deep Lunge Mountain Climbers Metcon (Time) Teams of 2 For Time: 4000m Echo Bike (Split) 20 Synchro Dumbbell Hang Clean and Jerks (50/35) 2000m Row (Split) 30 Synchro Dumbbell Hang Clean and Jerks 50/35 1000m Ski Erg (Split) 40 Synchro Dumbbell Hang Clean and Jerks 50/35 500m Run Together COMP 70/50lb(alternate arms every 5 reps for the hang clean and jerksRead more

Announcements Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm   Ring Muscle Up Clinic July 15th 11:00am Sign ups at the Front $30 Kip Swing Techniques How to Safely Turn-over and Catch in the Dip Position CrossFit Trivium – CrossFit Daily Focus (No Measure) Today we are getting into our Front Squat strength progression and working upwards of 85%+ for 2 sets of 2 reps with 30 seconds between sets. The goal should be to hit all 3 sets at 85% with the option to go heavier if the body is feeling it today. We will then go to a choice on load for Back Rack Reverse Lunges. We should be focused on going for something heavy for 5 reps on each leg. Our conditioning piece will be taking Thrusters from the floor and then moving into a quality push / pull strength endurance workout that will...Read more

Announcements Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm   Ring Muscle Up Clinic July 15th 11:00am Sign ups at the Front $30 Kip Swing Techniques How to Safely Turn-over and Catch in the Dip Position CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a double EMOM today with the focus on increasing intensity from the 20:00 EMOM into the 12:00 EMOM. We hit a 40:00 EMOM two weeks ago and that should give athletes a good idea for pacing capacity and strategy when tackling this one. The difference here is that we have added in a max rep component which will challenge athletes with their pacing even more as they are dictating the pace on one movement. Have athletes focus on developing a pace on set 1 then move into challenging themselves on set 2. Warm-up (No Measure) 2 Sets 1:00 Row or Bike...Read more

Announcements Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm   Ring Muscle Up Clinic July 15th 11:00am Sign ups at the Front $30 Kip Swing Techniques How to Safely Turn-over and Catch in the Dip Position CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we will be targeting some heavy Deadlifts in our strength progression as well as working to stabilize the midline and work on body alignment in the Wall Facing Handstand Hold. Practice the most challenging position for each athlete here. We will then move into a set of Dumbbell Snatch and Double Unders. The focus here will be on some extra hinge stamina conditioning as well as shoulder stamina and fatigue. The dumbbell should be at a load that is heavy, but athletes should have the ability to perform the 10 reps unbroken. Warm-up (No Measure) Mobility / Stretching 1:00 minute Wall Candle...Read more

Announcements Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm   Ring Muscle Up Clinic July 15th 11:00am Sign ups at the Front $30 Kip Swing Techniques How to Safely Turn-over and Catch in the Dip Position CrossFit Trivium – CrossFit Warm-up (No Measure) 2-3 Sets, For Quality 2 Rounds 200m Run :30 Hollow Hold 3 Inchworm + Push-up :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups -then- Partner Up -then- Workout Specific 1 Round 100′ Sandbag Carry 4 Weighted Box Step Ups 4 Handstand Push-ups or Strict Press Metcon (Time) GPP 4 Rounds for Time 400m Run (together) 30 Kettlebell Box Step Ups (20″) (35’s/25s) (split) 20 Kettlebell Strict (split) 100m SandBag Carry (split) (100/75lb) Time Cap 30 COMP 4 Rounds for Time 400m Run (together) 30 Dumbbell Box Step Ups (20″) (50’s/35s) (split) 20 Strict Handstand Push-ups (split) 100m SandBag Carry (split) (150/100lb) Time...Read more