Archive for 2013

Schedule Update!

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We will only have the 4:30pm, 5:15pm classes tonight along with one baseline class at 5:30 pm. Due to the weather, we WILL NOT have the 6:15, 7:15 & SealFit classes tonight.

Check back often for updates!

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Tuesday, March 5, 2013

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First lift heavy bars overhead.

Then:

Push press

Barbell roll-out

Farmer’s carry

Box jump

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Compete in The Open and win some cool swag

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march-6

The Open starts this Wednesday and to get folks in the competitive spirit, we’re offering some incentives. Here are the rules:

Rules:
– In order to be entered into the drawing you must have completed (or attempted) the WOD and logged it on the games site and if you scaled the WOD then logged it on the Trident website
– Drawing will happen on Monday/Tuesday and be announced that day on the Trident ...

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Monday, March 4, 2013

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For time:

  • 10 Bulgarian Split Squat
  • 800 m run (1000 m row)
  • 15 Bulgarian Split Squat
  • 600 m run (750 m row)
  • 20 Bulgarian Split Squat
  • 400 m run (500 m row)
  • 25 Bulgarian Split Squat
  • 200 m run (250 m row)
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Friday March 1st, 2012

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11 Min AMRAP
Bench Press
Floor Press
Snatches

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Thursday Feburary 28th, 2012

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2:00 min Row with a Russian twist and then…….

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Wednesday February 27th 2012

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Jerks and Double unders

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Trident at SuperFit Charlottesville 2013

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Update with who won what

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Weekend Update

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Saturday March 2nd, We will have 1 class only. 7:00am

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Tuesday Febuary 26th, 2012

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Todays WOD involves a barbell and a rep scheme of 21-15-9-15-21 (ouch), there might be a couple other movements as well

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Friday, February 22

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Deadlifts- 8@70%, 8@75%, 6@80%

Then:

3 Rounds of:
8 Front Squats (155/115) (Clean from the floor)
10 No push-up burpee lateral box jumps (20in box)
50 meter bear crawl (if weather allows) or 200 meter run

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Thursday, February 21

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10 minute row

Rest 2 minutes

Then:

4 minute AMRAP of

5 Manmakers

10 Pullups

20 DUs (3:1)

2 Minutes Rest

3 minute AMRAP of

10 DB Push Press

20 Superman (1-2 second hold)

40 DUs (3:1)

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Wednesday, February 20

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6 minute AMRAP of

12 Alternating T2B (6 each side)

10 Sumo Deadlifts (no high pull) (185/135)

8 / 6 Ring Dip / Muscle-ups

2 minutes rest

6 minute AMRAP of

12 Alternating T2B

10 Sumo Deadlifts (no high pull)(185/135)

8 / 6  Ring Dips / Muscle ups

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Run with Trident: The GW Parkway 10-miler

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parkway-classic

Hey Trident!

I’ve created a team for GW Parkway 10 miler on April 21!

Team Name:  Trident CF

Captain:  Emily Porterfield

We are in the “Open Mixed” category.

Please let me know if you have any questions. We want Trident to be well-represented.

Emily

20121015-trident-porterfield

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Working on your mobility outside the box

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mobility-post

Hey CrossFitters,

This is my first attempt at writing a blog so bear with me. I have been doing CrossFit for almost four years now and as one of the more seasoned CrossFitters, I say seasoned because no one likes to be called old, I have learned two things. First, I love doing CrossFit! I look forward to every WOD and the physical benefits I have gained over the past 3+ years. Second, as a seasoned CrossFitter ...

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