Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled.

CrossFit Metric – Performance

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A: Metcon (Weight)

E1.5MOM for 9 minutes (6 sets)

2 Strict Press @ 75%

B: Metcon (Time)

For time:


Deadlifts, 245/175

Strict HSPU

Rx+315/205, 3″Deficit Strict HSPU’s

9 minute time cap

At 10 minutes row 500 m for time

C: 500m Row (Time)

Max Effort 500m Row

Shoulder Body Armor (No Measure)

2-3 Rounds for Quality:

A1: 180 Degree DB Lateral Raises, 10-12, 3010

A2: Banded Face Pulls, 12-15, 3011

A3: DB Cuban Press, 15-18

rest as needed

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