CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (5, 5, 4, 3, 3)- rest 2-3 min b/t - go heavy on the last set of 3 - keep form solidB: Metcon (2 Rounds for reps)AMRAP 6 14 DB Snatch, 50/35 14/12 Cal Row rest 2 minutes AMRAP 6 14 DB Hang Clean &...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 400 m Run 20 One Arm DB Overhead Reverse Lunges (10/10), 50/35 15 Toe to BarScale load and volume to complete rounds in under 4 minutes.B: Metcon (No Measure)3 rounds for quality: A1:...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (6 Rounds for time)E5MOM for 30 minutes (6 sets): 18 Sumo Deadlifts, 135/95 16 DB Alt. Reverse Lunges, 35/25 14 Hanging Knee RaisesScale loads and reps to keep rounds under 2:30B: Metcon (Time)3 rounds for quality: A1: Ab Roll Outs, 8-10, 21X0 A2:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12: Pull Ups + Push Ups or CTB + HSPU - Choose a number of reps that you can keep consistent for 12 minutes. Example: 5 Pull Ups + 5 Push Ups - take the next minute off if you fall off...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squats@65% 3 reps for speed, 10X0 On 1:20 for 8 setsB: Pogo (Time)For time: Complete sets: 1-10* Burpee Box Jump-Overs, 24/20 *30 Double Unders after each round. 16 minute time...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: 1 Wall Walk + 20 sec HS Hold M2: DB Thrusters, 6-8, 20X1B: Metcon (Time)4 rounds for time: 25 Wall Balls,...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD: For time: 800 m Run 50 Strict Pull-Ups/Ring Rows 100 Kettlebell Swings 100 Burpee Box Jump-Overs 100 Kettlebell Swings 50 Strict Pull-Ups/Ring Rows 800 m Run- Perform run together - Break...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 6: Strict Pull Ups, 3-6 Double Unders, 25-35B: Metcon (Time)5 Rounds For Time: 15/12 Cal Row 12 DB RDL, 35/25 9 Front Rack DB Squats 6 DB Strict...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingSnatch Complex: 1 Power Snatch + 1 Hang Squat Snatch 20 minutes to build to a heavy set. - Hang Squat Snatch should be chambered form...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD 800 m Run 70 Hang Power Clean 60 Front Squats 50 Toe to Bar 40 Burpees 50 Pull Ups 60 Shoulder to Overhead 70 Deadlifts 800 m Run Rx 95/65 Rx+ 115/85 Scaled Version: 800...