AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for weight)Back Squat @33x2; 4 reps x 5 sets - every 3minB: Metcon (Time)10-8-6-4-2 Back Squat @ 70% 5-4-3-2-1 Rope Climb...

AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Drag Station 2: Farmer Carry Station 3: Single arm DB OH walking lunge Station 4: Lying Leg Raise (60...

AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min @ high effort 30 PC - 115/85# 30 Burpee over bar - rest 5minB: Metcon (AMRAP - Reps)10min @ High effort Row 2k AMRAP HSPU - Rest...

AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardStrengthE2.5MOM for 12.5 minutes (5 sets): Front/Goblet Squat, 6 - 8, 22X1Metcon (Time)2 Rounds for Time: 400 m Run 30 Wall Balls 20 Box Jumps (Step Down) 10 Strict Chin Ups- scale chin...

AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM for 12 minutes (4 rounds): M1: Side Plank Left * 40 sec M2: Side Plank Right * 40 sec M3: Ring Row, 10 - 12, 2011Metcon (Time)For Time: 60/50 cal Erg 40...

AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10min Skills HS Walk/ MU based on what you need moreB: Metcon (6 Rounds for weight)Paused at Knee Snatch (2sec) x 3; Every 2min for...

Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)Run 1 mile - Rest 5minB: Metcon (Time)21-15-9 S2OH - 115/85# Burpee Box Jump 24"/20" CTB/Pull up - Rest 5minC: Metcon (Time)Ski 2k For time...

Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardMetcon (8 Rounds for time)E3MOM for 24 minutes (8 rounds): 3 Burpees 10 KB Sumo Deadlift 10 KB Goblet Squats 10 American KB Swings 3 BurpeesRX 24kg/16kg If round 1 takes more than 90...

Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two: AMRAP 30: 800 m Run 80 Alternating Front Rack DB Lunges 400 m DB Farmer Carry 40 Single Arm DB Push PressRx 50/35 -...