CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (8 Rounds for reps)Great aerobic warm up for this 30sec Row 30sec KBS 30sec Burpee 30sec DU - rest 2min x 8 - High and sustainable effort - FAST transitions - Simple movements meaning you can have high turnover - Track reps per exercise to see your effort...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 sets): A1: Sumo Deadlift, 6 - 8, 40X1 A2: Straight Arm Plank or HSH, 40 - 60 seconds *Sumo Deadlift can be done with barbell or 1 to 2 Kettlebells to reach desired weightMetcon (Time)21 - 15 - 9 American...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS walk/ HSPU skill work - 10minB: Metcon (Weight)Segmented Snatch Grip Deadlift; 3-5 x 5 - every 3min - Positions - Leg drive - 3 sec pauses per position - inch from floor, below knees, power positionC: Metcon (Time)15-12-9 Strict HSPU/ HSPU Strict...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes: A1: Front Squat/Goblet Squat, 4 - 6, 32X1 A2: V - Ups, 12 - 15Metcon (AMRAP - Reps)AMRAP 4: 400 M Run 16 Alt DB Lunges Max Push Ups rest 2 minutes AMRAP 4: 350 M Ski or Row 20 DB Front Rack...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsDouble Under progressions: Single Unders w/correct position - Elbows in - Low hands - vertical jump positionMetcon (Time)50 Double Unders 40 DB Snatch 30 Cal Erg 40 Double Unders 30 DB Snatch 20 Cal Erg 30 Double Unders 20 DB Snatch 10 Cal ErgChoose a DB Weight that allows you...

Announcements2. Holiday Monday Schedule: This Monday August 6th we are open for two morning classes: 8:30AM Fitness/Performance and 9:30AM Fitness/Performance. All other classes cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Pull up/CTB/ TTB - skill work 10minB: Metcon (Weight)Below the Knee Power Clean....

Announcements2. Holiday Monday Schedule: This Monday August 6th we are open for two morning classes: 8:30AM Fitness/Performance and 9:30AM Fitness/Performance. All other classes cancelled. CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM for 12 minutes (4 sets): M1: Overhead Squat w/PVC, 4 reps, 4241 M2: Side Plank...

Announcements2. Holiday Monday Schedule: This Monday August 6th we are open for two morning classes: 8:30AM Fitness/Performance and 9:30AM Fitness/Performance. All other classes cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)10 sets @ high effort: 10 Wall Balls 8 Toes to bar 6 Burpees 4 Hang Power Clean...

Announcements2. Holiday Monday Schedule: This Monday August 6th we are open for two morning classes: 8:30AM Fitness/Performance and 9:30AM Fitness/Performance. All other classes cancelled. CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)10 sets @ high effort: 10 Wall Balls 8 Toes to bar 6 Burpees 4 Hang Power Clean and...