Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 1:00e Banded Front Rack Stretch 1:00e Banded Ankle Stretch -then- 2 Rounds 5 Goblet Squat (:03 pause on last rep) 25’e Single Arm Overhead Carry 10 Line Hopshttps://www.youtube.com/watch?v=tzMmxcmWZCw https://www.youtube.com/watch?v=ILSbK8RnGdI Front Squat (EMOM x 10 Mins 1-5: 2 Front Squat Mins 6-10: 1 Front Squat) Building in weight as we go. This is not a max lift day, but find a moderately heavy load by the min 10 Metcon (AMRAP – Rounds and Reps) GPP 3 Sets AMRAP 3 10 Alternating DB Snatch (50/35) 5/5 Single Arm DB Front Squat 30 Double Unders -rest 1:00- COMP 3 Sets AMRAP 3 10 Alternating DB Snatch (50/35) 5/5 Single Arm DB Overhead Squat 30 Double Unders -rest 1:00-Pick back up where you left off each...Read more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Metcon (AMRAP – Reps) GPP From 0:00-12:00 Every 3:00 x 4 400m Run Max Rep Air Squat From 12:00-15:00 Rest From 15:00-27:00 Every 3:00 x 4 400m Run Max Rep Burpee Over Line COMP: w/ vestOur goal here is to build volume in running under fatigue. Ideally, we keep all our runs under 2:10. If we need to, scale back the distance to 300m (face the line for each rep of the burpee)Read more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 5 PVC Pass Through :20 Lat Stretch 5 PVC Behind the Neck Strict Press 5 Overhead Squat -then- 3 Sets 5 Empty Barbell Front Squats 5 Ring Rows -then- Barbell Warm-up w/ Coach Snatch (Build to a Heavy for the Day) Metcon (Time) GPP 27-21-15-9 Front Squat (75/55) Pull-ups COMP 27-21-15-9 Front Squat (95/65) Pull-upsRead more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 8:00 Mobility Focus on T-Spine and Shoulders -then- 2 Rounds 1:00 Ski (easy) :30 Plank :15 Dead Hang from Bar Metcon (4 Rounds for time) GPP 4 Rounds 20/16 Calorie Ski 100m Farmer Carry (53s/35s) 100′ Sandbag Carry (75/50) rest 2:00 COMP 4 Rounds 25/20 Calorie Ski 100m Farmer Carry (70s/53s) 100′ Sandbag Carry (150/100) rest 2:00*You must drop the sandbag every 25′Read more

Announcements Murph Shirts are Available for Pre-Sale! Last day to Order is May 13th You can use this link to order! CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 8 Kettlebell Romanian Deadlift 8 Russian Kettlebell Swing 25e Overhead KB Carry 1 Wall Walk -then- Barbell Warm-up w/ Coach Power Clean (Every 2:00 x 5 2 Singles @ 82-88%) Clean Pull (At the 10:00 Every 2:00 x 3 3 Singles @ 100%) Metcon (Time) GPP 3 Rounds for Time: 30/20 Calorie Row 20 DB Snatch (50/35) 10 Handstand Push-ups 200m Run COMP 3 Rounds for Time: 30/20 Calorie Row 20 DB Snatch (70/50) 10 Wall-facing Handstand Push-ups 200m RunRead more