AnnouncementsSummer showdown competition + BBQ ~ JUNE 22nd! Sign up at the front desk. Teams of MF, RX and Scaled. Start time is at 9 am. See you there!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)1 Mile Run (1600 m) 80 Wall Balls, 20/14 60 Sit...

AnnouncementsSummer showdown competition + BBQ ~ JUNE 22nd! Sign up at the front desk. Teams of MF, RX and Scaled. Start time is at 9 am. See you there!CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Double Unders, 35-45 reps M2: Russian...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 sets): M1: Toe to Bar, 6-12 M2: 1 Power Clean + 5 Push PressB: Metcon (Time)4 rounds for time: 21 Cal Erg 15 Front Squats, 95/65 9 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 6 minutes (4 sets): Clean & Jerk - build to 75% of max Jerk Then (2 sets): Clean & Jerk -80 to 85% rest as neededRecord heaviest liftB: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A - for time (10-minute CAP) Performance Group: 25+15+10 DB Thrusters 50/35# Calorie Row Fitness Group: 25+15+10 Wall Ball 20/14" Bupree Box Jump Overs 20/18"Metcon (Time)Workout B - for time (10-minute CAP) Performance Group: 25+15+10 DB Renegade Row Push Up 35/25 Toes-to-Bar Fitness Group: 25+15+10 50+30+20 Russian KBS - G/Y Ab Mat Sit UpsMetcon (AMRAP...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 rounds): M1: Max Set of Strict HSPU - 2 reps M2: 40 Double Unders M3: Max Set of Strict Chin Ups - 2 reps M4: 15-20 Air Squats- For HSPU and Chin Ups complete max sets minus 2...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30 15 American KB Swings, 24/16kg 15 Burpees 15 Push Ups 15 TTB 200 m Burden Run, 20/14- each partner completes entire set - alternate movements - one parnter works while the other rests...