Announcements No Yoga Thursday July 13th   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 Brief (No Measure) We have a heavy strength emphasis today with the main focus being the continuation of our Back Squat cycle and hitting 2 sets of 3 cluster reps @ 90%. We are in Week 6 of our cycle, which means we are going to be moving into one more challenging week here for Week 7 before hitting a true deload, then testing maxes the week of July 31st. Our strength conditioning piece will target the midline and really create a lot of good tension and strength work contralaterally targeting the obliques and QL’s. We should spend 3:00 minutes going over the key points of the day at the whiteboard before...Read more

Announcements No Yoga Thursday July 13th   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 some heavy Push Press strength focus as well as a high skill focused triplet today with our conditioning piece today. For class management and timing today, we want to spend at most 3:00 minutes at the whiteboard talking through the key points of the day as we will need 8:00 minutes for the warm-up and roughly 5-7 minutes to warm-up to our working loads on the Push Press. We will then have to think about clean-up time and how long we want to go through Muscle-Up progressions. The goal today should be to spend about 8:00 – 10:00 minutes just talking through and cueing the different mods...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 – RECESS View Public Whiteboard Warm-up (No Measure) Recess Relay Race to 5 50 ft sled push 50 ft sled pull 100ft shuttle 10 burpees then warmup game Recess Barbell 3 sets 10 cal ski 10 pushups 5 bench press R Strength (No Measure) Recess Max broad jump in 5 attempts after each 1:00 wall sit Recess Barbell 5 sets 5 Front squat ss/w 5 devils press R Conditioning (No Measure) Recess Relay 200m run,,500m bike erg, 200m row Recess Barbell For time 21 Front squats 200m run 15 Front squats 300m run 9 Front Squats 400m runRead 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) 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