Trident Blog

Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Volunteer at the Capital Area Food Bank on Jan. 26

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On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit will be volunteering at the Capital Area Food Bank in DC from 12:30pm – 4:00pm.

This will be a fun way for us to come together as a group and give back in the DC Metro area. The group will be sorting and packing donated food items so they can be distributed throughout the local ...

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Wednesday, January 16, 2013

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“Annie’s Amped It Up”
50-40-30-20-10, then
10-20-30-40-50
Double Unders (2:1)
Ab-mat situps

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SuperFit Richmond 2013

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Team Trident takes home hardware at SuperFit Richmond 2013

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Danielle and Alyssa (Team Dirty Diesel) and Joy and Casey (Team Kettlebelles)

SuperFit Richmond 2013 is in the books and Team Trident placed in two divisions.

Congratulations to Danielle and Alyssa who won First Place in the Female/Female division!

Joy and Casey finished in Second Place in the Female/Female scaled division.

Here’s a link to see the full results from the competition.

Couldn’t be more ...

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Support Team Trident at SuperFit Richmond 2013

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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna and Katie
Joy and ...

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Iphone Slider

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Paleo Challenge Slider

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Boot Camp Paleo Challenge Starts Wednesday!!!

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Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go into the details of the ...

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Dr Fontaine: How to use a foam roller

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Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be helpful if you ever ...

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Holiday schedule

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Holiday Schedule Jan 1st 2013
10am 11am & Noon Only
Happy New Year!!!

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Tuesday, January 1, 2013

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In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

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Monday, December 31, 2012

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Cash in: 200 Double unders (2:1)
21-15-9
Pullups
Burpees
Slamballs (20/15)
Cash out: 500m row/400m run

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