Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!2. Canada Day Schedule: Monday July 2nd we are open for two morning classes: 8:30am Performance/Fitness and 9:30am Performance/Fitness. All other classes are cancelled.CrossFit Metric - FitnessView Public WhiteboardStrength E3MOM...

Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for distance)Row 90/90 x 3 - HIGH effort but sustainableB: Metcon (4 Rounds for time)Row 300m 8 TnG PC 135/95# - 115/75# 8 Burpees over...

Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardGymnasticsE1.5MOM for 12 (4 rounds): Station 1: 40 sec Nose to Wall HSH Station 2: 5 - 7 Super RX Box Jumps (step down)Metcon (Time)For Time: 800 Meter Run 80...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)0:00 - 20:00 - Death by unbroken CJ 135/85#B: Metcon (Time)20:00 - 40:00 75 TTB for time - Each break 30DUC: Metcon (AMRAP - Rounds and Reps)40:00-60:00 20min AMRAP 20 Cal row 20 WB 20 Burpees on 45# plate...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (4 Rounds for weight)Back Squat @33x2; 6 x 4; Every 4minB: Metcon (Time)Back Rack Reverse Lunges x 20 10 Strict Pull Ups Back Rack Reverse Lunges x 18 8 Strict Pull Ups Back Rack Reverse Lunges x 16 6 Strict Pull Ups Back Rack...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: 200 m Wreck Bag Burden Run Station 2: Backwards Sled Drag (heavy) Station 3: Walking DB RDL Station 4: 1 Max Unbroken Wall Ball Set Station 5: 1 Max Unbroken Ring Row Set (Steep...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)10min AMRAP 1k Row 200DU AMRAP Ring MU/Bar MU/ Burpee CTB/ Burpee Pull ups - based on individual - rest 5min move to BB: Metcon (Time)For time 50 HR Push Ups 50 Box Jumps 50 Burpees 50 TTB...