Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm up (No Measure) 3 sets 5/5 world G. Stretch 5 inchworm + push ups 8 KB swings 5 cal rower 5 box jumps/ step ups 2 to 3 sand bag cleans Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 18 30/20 Calorie Row 20 Box Jump Over (20″) 10 Sandbag Cleans (100/75) Teams of 2 AMRAP 18 30/20 Calorie Row 20 Box Jump Over (24/20″) 10 Sandbag Cleans (150/100) *splitreps however you would like between teammatesRead more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 3/3 Worlds Greatest Stretch 5 Bootstrapper -then- 2 Sets 5 PVC Pass Though 5 Behind the Neck Strict Press 5 Overhead Squat Overhead Squat (Every 2:00 x 6 2 Reps @ 75-80%) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 5 6 Hang Power Snatch (75/55) 6 Overhead Squat 3 Toes to Bar rest 2:00 AMRAP 5 6 Hang Clean and Jerk (75/55) 6 Front Squat 3 Burpee Pull-ups COMP AMRAP 5 6 Hang Power Snatch (95/65) 6 Overhead Squat 6 Toes to Bar rest 2:00 AMRAP 5 6 Hang Clean and Jerk (95/65) 6 Front Squat 3 Bar Muscle upsRead more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm-up (No Measure) 5:00 Stretch Sesh 3:00 Foam Roll -then- 2 Rounds 5/5 Single Arm Ring Row 5 Stationary Inchworm (no push-up) 1 Rope Climb -then- 2-3 mins warming up Dumbbell Snatch Technique Metcon (AMRAP – Reps) GPP 4 Sets AMRAP 3 300m Run 1 Rope Climb 10 DB Snatch (50/35) Max Rep Wall Walks -rest 2:00 between AMRAPs- COMP 4 Sets AMRAP 3 400m Run 1 Legless Rope Climb 10 DB Snatch (50/35) Max Rep Wall Walks -rest 2:00 between AMRAPs-Ideally these feel closer to sprint efforts on the run. Taking less that 2:00 to complete the run. There should not be a whole lot of time for wall walks, so 1 is good goal!Read more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 7 Banded Goodmornings 5 Goblet Squats 3 Box Jumps Deadlift (EMOM x 8 5 Banded Deadlift @ 50% max *please note what color band you use. These do not need to be the super thick ones, but we do want some feedback as you are driving the weight off the floor.) https://www.youtube.com/watch?v=sgXWJr3kpXw Metcon (Time) COMP For Time: Wallballs (20/14lb) 50-40-30-20-10 Box Jump (24″20″) 25-20-15-10-5 COMP For Time: Wallballs (20/14lb) 50-40-30-20-10 Box Jump (30/24″) 25-20-15-10-5*GPP step ups are allowed for today. the purpose is to allow your body to keep moving.Read more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm-up (No Measure) 1:00e Banded Shoulder Stretch -then- 2 Rounds 5 Ring Row :20e Side Plank 5 Russian Kettlebell Swings 100m Run -then- Barbell Warm-up Strength (5 Rounds for weight) Every 3:00 x 5 3 Strict Press + 3 Push Press 5 Strict Chest to Bar Pull-ups 50e Suitcase CarryPut an emphasis on range of motion in the pull-ups today. If your chest doesn’t touch the bar, either add more band or switch to jumping chest to bar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scary Helen COMP (Time) 3 Round for Time 600m Run 10/10 KettlebellSnatch (53/35) 12 Chest to Bar Pull-ups*note the kettlebell snatch is from a hang positionRead more