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

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 are getting after some Back Squat Strength work today working into the range of 5 sets of 4 reps @ 80%. This will provide a good challenge, but each set should not be to the point of failure. Really sets 4 and 5 should be the only sets that provide a big challenge and this will yield some big strength gains down the line. We will then move into a piece that will get the heart pumping and increase breathing rate quite rapidly. Focus on pushing the bike and then quick transitions in the AMRAP. Warm-up (No Measure) 2 Sets, for Quality...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 Warm-up (No Measure) 3:00 – lava game rest 1:00 3:00 dodgeball Strength/Skill (No Measure) 5 sets – rowling row goal of 100m for anything over or under its 1 burpee per Metcon (No Measure) Obstacle Course set up by coach fastest chooses game.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 Sets, For Quality: :30 second Wall Sit Hold 10 Alternating Bird-Dogs 6/6 Single Arm Ring Rows :30 second Glute Bridge Hold :15 second Chin-Up Hold Metcon (Time) GPP For Time, Complete with a Partner 4 rounds 200m Farmers Carry 50/35lb 4 Devil Press (50/35) 20 Alternating Medball Partner Russian Twist Tosses 20/14lb *Switch direction of Russian Twist toss every 10 reps -Rest 3:00 minutes 1 Round 800m Farmers Carry (50/35) 16 Devil Press (50/35) 80 Alternating Medball Partner Russian Twist Tosses 20/14 Switch direction of Russian twist toss every 10 Reps Partners Sit 5ft away from each other COMP For Time, Complete with...Read more