AnnouncementsFamily Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 10 20 Wall Balls, 20/14 10 KB Snatch (left) 16kg/12kg 20 Box Jump, 24/20 10 KB Snatch (right) 16kg/12kg 20 Cal Row rest 5 minutes...

AnnouncementsFamily Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Push, 150 ft Station 2: D-Ball Carry 150 ft Station 3: Plate OH Walking Lunge, 150...

AnnouncementsFamily Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Overhead Complex: 1 Snatch Grip Push Press 1 Snatch Grip Push Jerk 1 Snatch Balance 1 Overhead Squat 15 minutes to build to a tough setB:...

AnnouncementsFamily Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Hang Power Snatch 2 Paused Overhead Squatspause for 2 seconds at the bottom of each OH SquatB: Metcon (Time)3 rounds for...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift, 5, 4, 3, 2, 1 Tempo: 30X1 Build from 70% to 90% over 5 sets. rest 2-3 minutes b/tB: Metcon (Time)For time: 5 Burpee Box Jump Overs, 24/20 20 Toe to Bar 10 Burpee Box Jump Overs, 24/20 15 Toe to Bar 15 Burpee Box...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 (5 sets): M1: Sumo Deadlift High Pull, 6-8 M2: Med Ball Russian Twist, 18-20B: Metcon (Time)For time: 5 Burpees to a plate 20 V-Ups* 10 Burpees to a plate 15 V-Ups* 15 Burpees to a plate 10 V-Ups* 20 Burpee to a plate 5 V-Ups* *complete 15/12...

CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatE2MOM for 10 minutes (5 sets): Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90% Set 5: 2 reps @ 85%- Build on last weeks 80% lifts - Record...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 (5 sets): M1: Front Squats, 6-8, 20X1 M2: Barbell Bent Over Row, 6-8, 3011B: Metcon (4 Rounds for reps)AMRAP 6 3 Strict Chin Ups 6 DB Push Press, 35/20 9 DB Front Rack Squats, 35/20 rest 2 minutes AMRAP 6 8 Ring Rows 10 DB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 3 Deadlifts, 95/65 5 Hang Power Cleans 7 Push Ups 15/12 Cal ErgB: 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,...