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This week there is a modified schedule. Please see below for changes in class times

*ALSO NOTE! Monday: 9am and 5pm class ONLY!

Changes to:

7AM class – no change

9AM class – no class on Tuesday and Thursday

12 – noon classes are canceled all next week

5PM – no 5PM on Wednesday

6PM – No changes

Lite/Foundations – No changes

If there are any changes they will be posted on the crossfit trinium facebook page by a coach.

There will also be no WODs posted here from day to day. (OH MY DEAR LORD NO!!!!!! WHAT WILL YOU DO!?) Don’t worry, I know some of you go to the ends of the earth to find out what the workout is. I could TRY to hide it and you would still find it!

crossfit-kittens

I am off to Mexico until next week! (it really feels like I am leaving all my children home alone for the first time. DONT BURN DOWN THE HOUSE!) You are all in very capable hands. Lift heavy, drink FitAid, and have fun! I’ll see you when I get back!

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Strength

Pendlay row

5×5

Wod

30 20 10

Wall balls

Ring row

Box jump

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FitAid is now available at the box! Just like the Kill Cliff before, they are available for $3. We are bringing FitAid to the box because we believe it is a healthier product with more benefits. Always trying to bring you the best stuff! FitAid is great for pre-workout, during, or post. (it also doesn’t leave a weird after taste in your mouth) I use it myself as a during, or immediately after a crazy hard WOD. If you like what FitAid does for you, you may also purchase a case of 24 from us for just $55. I keep some at home myself so I can drink it on the way to the box. Its also much healthier for you than red bull or monster. And if Dan Baily is behind it, it must be good! He is a games athlete! (ok… so just try it for yourself and see if you like it. Don’t take HIS word for it!)

Skill

Hollow rock tabata

Skill of choice

WOD

*use about 65% of your 1RM

15 min AMRAP

1 mile run cash in

-then in remaining time-

2 Cleans

2 Handstand Pushups

4 Cleans

4 Handstand pushups

6 Cleans

6 Handstand pushups

*full clean!!!! (shouldn’t have to say that but I will)

*add 2 reps each set

*if you do not have HSPU, sub with ring dips. If thats not available, normal pushups

*Have a FitAid!

*no really, you may need it

Skill/strength

3 min in paleo chair

2 min accumulated hang. active position (hollow, shoulders activated)

Deadlift

5×3 @ 75%

WOD

8 min AMRAP

5 overhead squats

10 Bar facing burpees

20 double unders

 

There will be a modified schedule for next week. Want to give you notice in advance so you can plan accordingly. Sorry for any inconveniences 

Changes to:

7AM class – no change

9AM class – no class on Tuesday and Thursday

12 – noon classes are canceled all next week

5PM – no 5PM on Wednesday

6PM – No changes

Lite/Foundations – No changes

If there are any changes they will be posted on the crossfit trinium facebook page by a coach.

 

Skill/Strength

EMOM 6 min

Snatch 65% of max

*every other minute alternate power and full

WOD

“Frackie”

21 Thrusters/pullups 95/65

row 333 meters

15 Thrusters/pullups

row 333 meters

9 Thrusters/pullups

row 333 meters

* where as this may look like Fran, you want to take this at a different pace. Dont get me wrong, still fast! But nothing is like Fran. If you go out at a Fran pace, the row will kill you. Go fast, stay in your head. This is more a steady fast pace than 100% all out. I would say like 85% the whole way.

 

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Thank you all for making this last year so amazing! I speak for myself and all the coaches at CFT that we feel truly blessed to have such a great community of members, friends, and family. I speak for myself when I say I cannot thank you enough for being a part of this venture. I am around people that I like every day (that means you) and I get to help move you towards your goals. Thanks to all of you who have put your faith in me,  for looking up to me, and picking me up when Im down. It means more to me than you will ever know. Here is to another year!

On a “just a reminder” note… Our rates will be going up september 1st. Unlimited will be $145, and 3x/week will be $110. Your rates will not go up. This is for new members only. If your friends are on the fence about joining us, now is the time to do it! If they sign up before September 1st they will be locked in at the lower rate as well. Let them know!

Skill/strength

3xME Chin ups

3×6 Body levers 6 count down

WOD

8 min AMRAP

6 Power Cleans

24 Jump lunges

12 Pushups

 

Strength

Back squat 5×5 @ 75%

Wod

400m run 

15 push press 135/75

25 toes to bar

Run 400m

12 push Jerk

25 toes to bar

Run 400m

9 split jerk

25 toes to bar

Skill
4 rounds tabata hollow hold. Hollow rock position.

Toes to bar

Wod

For max reps
2 minutes at each station, rest 1 minutes in between
Thrusters (75/45)
Man makers
KB swings (24/16)
Wall ball (20/14)
Ring row
Double under

Mr. Owl, how many burpees does it take to make someone throw up

Lets find out! 3… a2… 1… GO

Strength

EMOM 10

2 Power cleans, 1 clean, 1 clean and jerk

70% of max C&J

WOD

“12.1”

AMRAP 7 min

Burpees

*touch a target 6 inches above your max height 

Nomnompaleo.com is seriously one of my favorite recipe web sites. The sweet potato hash is my favorite go to breakfast meals for Sundays. Instead of typing it out, because its lengthy, follow the address below. Also, check out the whole website! So many delicious recipe! All pretty healthy! We know you cant out exercise a bad diet… but what do you cook?! Well, now you will have MANY choices! Try this one out on a Sunday morning! (its great if you went out the night before. Know what I’m saying!?)

http://nomnompaleo.com/post/19886925277/sweet-potato-hash-with-fried-eggs

Skill/strength

Hollow Rock tabata

Strict press

5X5 @ 70%

WOD

10 min AMRAP

200 m row

20 pushups

20 wall balls

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