AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - PerformanceView Public WhiteboardStrengthE3MOM for 12 (4 rounds): A1: Front Rack Reverse Lunge, 6-8, E/S A2: Barbell Good Mornings, 6-8, 30X1GymnasticsEMOM 20...

AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 16 minutes (4 rounds): Station 1: DB Split Squats, 8-10, 20X0, E/S Station 2: Windmill...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Deadlift + Power Snatch 20 minutes to build to something heavy for the day. - stay over bar - catch in Power Position - pause for 2 seconds in snatch B: Snatch Short Pull, 2-3 * 3 sets Work between 90 and 105%...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 16 minutes (4 rounds) M1: 5-7 Ring or Bar M.U. M2: 15/12 Cal Row M3: 8-12 Toe to Bar M4: 40 Double UndersB: Metcon (Weight)E2.5MOM for 15 minutes: Back Squat, 2-3, 32X1- record heaviest setC:...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 25: Buy in: 800 m Run 21/17 Cal Row 15 Front Squats, 95/65 9 Burpees over the Rower- Run done together - Athletes alternate movements - one partner works while the other restsC: Metcon (No Measure)2 rounds of: 60...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)21 Deadlift, 225/155 rest 20 seconds 60 second Max Toe to bar rest 2 minutes 15 Deadlift rest 20 seconds 60 second Max Toe to bar rest 2 minutes 9 Deadlift, 225/155 rest 20 seconds 60 second Max Toe to barScale deadlift weight to achieve unbroken...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3.5MOM for 5 rounds: A1: Mid Grip Bench Press, 5-7, 30X1 A2: Barbell Bent Over Row, 5-7, 3011- Build to a heavy 5RM for the day in both movements - record heaviest bench pressB: Metcon (Time)3 rounds for time 400 m Run 21...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8 M1: 5 Hang Power Snatch M2: 10 Front Rack Alt. lungeMetcon (No Measure)E2MOM for 20 minutes (2 rounds) Station 1: Ski 90 seconds @ 70 effort Station 2: Bike 90 seconds @ 70 effort Station 3: Row 90 seconds @ 70...

CrossFit Metric - PerformanceView Public WhiteboardMetcon (AMRAP - Reps)Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/24 Cal Erg Station 2 – 40 Wall Balls Station 3 – 30 Alternating Dumbbell Snatches Station 4 – 25 Burpees Station 5 – 40 Seconds of Side Plank...