AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 4 1- 45 sec Row/Bike 2- 1 Burpee every 3-7 seconds B. Mobility/Activation 2 sets 10/10 unilateral glute bridge 20' Lateral banded monster walk per sideWeightliftingWeightlifting (Weight)Barbell Front rack Bulgarian Split...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 sec Skipping 15 IYT 6/6 Paused Clam Shells (2 sec) 10 Plate Ground 2 OH 20 Sec OH Hold B. Mobility/Activation 2 sets 6 Seated good mornings @ barbell 3 Squat Jumps...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 60 second row @ increasing intensity 10 Alt. V-ups 3 Push Up to Down Dog 5 DB Deadlift 3 Hang Muscle clean B. Mobility/Activation 2 sets 6 Reverse Snow angels 8 Bent over DB rows @ heavy 10 wall slides C. Specific Practice handstands & Setup...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General N/A B. Mobility (Post Workout) Couch stretch 30 seconds per sideConditioningConditioning (Distance)On machine of your choice 5 mins warm-up 2 rounds of ( 30 seconds @ hard 30 seconds @ recovery 30 seconds @ harder 30 seconds @ recovery 30 seconds @ hardest 30 seconds @ recovery Recover 2 minutes 6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 10 odd- Jump rope 30 seconds even- 7 Ball toss* + 5 broad jumps + 3 banded burpees** *Wall ball like a push press, no squat **Beginners no band https://www.youtube.com/watch?v=Uvrth_Ezzo0 B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 45 sec Row 10 Cat Cow 5 Push Up to Down Dog 5/5 Single Leg RDL 10 Squat Jumps B. Activation 3 sets 8 pike pulls, feet on rower 6/6 Single Leg Glute BridgesDrillsRow Technique (Checkmark)Rowing Pick Drill 3 minutes row, without straps 2x 1 Min Arms...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10 Bent over rows @ pvc 10 Banded good mornings 10 Prone pvc press 5/5 IYT 7 Pause ring rows 9/9 Single arm DB/KB Z pressGymnasticsGymnastics (Checkmark)4 sets 6-8 Strict pull-ups @ 3sec down 8/8 Single arm ring rowTC: 15 minutes Score: N/A Scaling Options Beginner 2-4 Strict...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up 2 Rounds 20/20 Sec Side Plank 10 Tabe Top Glute Bridges 15 Hollow Rocks Then 5 RDL 5 Hang Muscle Cleans 5 Front Squats 5 Strict Presses -- 5 Muscle Snatch 5 OHSMetconMetcon (AMRAP - Rounds and Reps)"Ann-Claire Lecocq" With a partner 30-minute AMRAP of: 30 Hang Squat Cleans @95/65 or 75/55 15...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 sec High Knee Run 20 sec hollow hold on pull up bar 8 beat swings 8 Band strict press https://youtube.com/shorts/dg9luCnno9M?feature=share B. Mobility Tall kneeling banded Shoulder internal rotation stretch 10 reps/side https://youtu.be/ThluzxR0SBwWeightliftingPush Press (5 sets 8 Push press @ RPE 7 12 DB...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 45 sec Row 10 Hip rotations 90 10 Reverse Snow Angels 8 RDL @empty barbell 8 Bent Over Rows 5 Push Up to Down Dog 5 Front Squats B. Activation 2 sets 8/8unilateral hip thrusts 20 Lateral banded monster walkWeightliftingWeightlifting (Weight)Bulgarian Split Squats 5 x 8/leg @...