Announcements Unforgotten Competition October 1st Sept 29- Last day to sign up Sign up: https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 100m Run 5 Power Clean 5 Front Squat 5 Ring Row Johnson and Jerry (Time) GPP For Time: 1200m Run 32 Pull-ups 18 Squat Clean (135/95) 2000m Row 18 Squat Clean (135/95) 32 Pull-ups 1200m Run COMP For Time: 1 Mile Run 16 Ring Muscle Ups 18 Squat Clean (155/105) 2000m Row 18 Squat Clean (155/105) 16 Ring Muscle Ups 1 Mile Run *both athletes run the mile **1 athlete working at a time insideRead more

Announcements Unforgotten Competition October 1st Sept 29- Last day to sign up Sign up: https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 3 Rounds 5 Kettlebell RDL 5 Russian KB Swings 10 PVC Pass Throughs -then- 200m Run -then- Empty Barbell Technique Work with Coach *focus on proper set up and driving feet into the floor while bringing hips into the bar. Deadlift (4 @ 78% 3 @ 82% 2 @ 84% 2 @ 86% 2 @ 88%) Every 3:00 Deadstop Deadlifts again today *if good weather, 100′ Torque Tank Pull (walk backwards) after each set Stagger your starts to allow everyone to go Metcon (Time) GPP For Time: 40-30-20-10 Kettlebell Swings (53/35) 20-15-10-5 50′ Shuttle Run (25’/25’=1 Shuttle Run) COMP For Time: 40-30-20-10 Kettlebell Hang Snatch (53/35) 20-15-10-5 50′ Shuttle Run *Alternate Arms Every 5 Reps (25’/25’=1 Shuttle Run) Bonus Fitness (6 Rounds for weight) 3 Sets...Read more

Announcements Unforgotten Competition October 1st Sept 29- Last day to sign up Sign up: https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Foam Party (No Measure) 10 Min Foam Roll 2:00 Upper/Mid Back 1:00e Lats 1:00e IT Bands 1:00e Groin 1:00e Calves Warm-up (this is a good time to find partners) (No Measure) 1 Round 300m Bike 200m Row 100m Ski 200m Run Activation (No Measure) 1 Rounds 10e Leg Swings (Left to Right) 10e Leg Swings (Front to Back) -then- 2 Rounds 25′ High Knees 25′ Butt Kicks 25′ Hurdle Walk 25′ Reverse Hurdle Walk -then- 1 Round 25′ Lunge Twist 25′ Inchworm 25′ Duck Walk Metcon (Time) Teams of 3 3 Rounds for Time: Partner 1: 2000m Bike Partner 2: 1000m Row Partner 3: 900m Ski 400m Team Run *rotate erg’s each round (you will do each erg 1 time)Read more

Announcements Unforgotten Competition October 1st Sept 29- Last day to sign up Sign up: https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 5 Tempo Goblet Squats (3 count down + 3 count hold) 10 Banded Goodmornings :20 Hollow Hold -then- 200m Run -then- 2 Rounds (1st Led with Coach) 5 RDL 5 Clean Pulls 5 Front Squat 3 Hang Squat Clean 3 Squat Clean Squat Clean (5 x 3 @ 75-80%) 1 Set Every 2:00 Singles w/ :05-:10 between reps Metcon (AMRAP – Rounds and Reps) GPP AMRAP 16 16 Wallball (20/14lb) 16/11 Calorie Row 16 Air Squat 16 Double Dumbbell Deadlift (50’s/35s) COMP AMRAP 16 16 Wallball (30/20) 16/11 Calorie Row 16 Air Squats 16 Double Dumbbell Deadlifts (70s/50s) *Goal is 4+ rounds choose a weight that allows for unbroken wallballs for at least 2 rounds Bonus Fitness 3 Sets 1:00 Hollow Hold 8/8...Read more

Announcements Unforgotten Competition October 1st Sept 29- Last day to sign up Sign up: https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 5 PVC Pass Throughs 5 PVC Strict Press 5 PVC Push Press 10 Scap Pull-ups :20 Hollow Hold -then- Empty Barbell Technique Work with Coach *focus on body position in the dip position and neutral spine position at the top of the rep. Push Press (EMOM x 12 Min 1: 2 @ 80-82% Min 2: 3 Strict Pull-ups + 6 Push-ups (Comp 5 and 10)) Metcon (2 Rounds for time) GPP 2 Rounds Each for Time: 24/17 Calorie C2 Bike 12 Toes to Bar 24/17 Calorie C2 Bike 12 Pull-ups rest 3:00 COMP 2 Rounds Each for Time: 24/17 Calorie Echo 24 Toes to Bar 24/17 Calorie Echo 8 Bar Muscle Ups rest 3:00 *ideally we are pushing the pace on the bikes and using the...Read more