AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - Olympic LiftingView Public WhiteboardA: Metcon (Weight)Clean & Split Jerk 15 minutes to build to 85%B: Metcon (No Measure)Take 85% of today's best lift and complete 5 sets rest as needed...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: 3-6 Ring or Bar M.U.'s M2: 40 Double Unders M3: 15/12 Cal Bike or SkiB: Metcon (Weight)Snatch Grip Deadlift 5 sets of 5@75% Tempo: 40X1 Rest 2-3...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD For time: 100 Cal Row 100 Air Squats 100 Deadlifts, 135/95 100 Sit Ups 100 Bupees Over the Bar 100 DB Snatch, 50/35 30 min cap...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 1 Pausing Overhead Squat 4 two second pauses/rep Pause 1: 1/4 top Pause 2: Parallel on way down Pause 3: Bottom Pause 4: Parallel on...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push (Heavy) Station 2: Forward Facing Sled Drag Station 3: DB Death March (30 ft) Station 4: Med Ball...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 1 Rope Climb 3 TnG Power Cleans @70%B: Metcon (Time)Parter WOD For time: 800 m Run 60 Box Jump Overs, 24/20 40 Devils Press, 35/25 20...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 5 12 Back Squat, 135/95 12 HSPU rest 2 minutes AMRAP 5 12 DB Snatch, 50/35 35 Double Unders rest 2 minutes AMRAP 5 12 Box Jump (Step Down) 12 Toe...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (4 sets): M1: Renegade Row, 8-10 M2: Side Plank Left (40 sec) M3: Side Plank Right (40 sec)B: Metcon (Time)Parter WOD For time: 800 m...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets) A1: Bench Press, 6-8, 30X0 A2: Strict Chin Ups, 6-8, 3011B: Metcon (Time)2 Round for Time: 10 Pull Ups/Bar M.U's 20 Bar...
AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Strength (No Measure)EMOM 8 (4 sets) M1: Push Ups, 8-10, 30X1 M2: BB Bent Over Row, 8-10, 3011B: Metcon (Time)4 rounds for time: 5 strict chin...