AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Power Clean technique & TTB technique (20-minutes)Metcon (AMRAP - Rounds and Reps)Part A -- 12-minute AMRAP of: Power Clean x 30-reps TTB x 30-reps Rx - 135/95 Fitness...

AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 8 2 Push Press + 2 Push JerkB: Air Force (Time)4 Burpee EMOM For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20...

AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 mins (4 sets): A1: Back Rack Reverse Lunge, 8-10, E/S, 2010 A2: V-Ups, 15-18B: Metcon (Time)For time: 800 m Run Then: 30-20-10 Toe...

AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Warm up set Every 90 sec. x 4 Set 1- 1 Power Clean + 1 Squat Clean + 2 Front Squats (50%) Set 2- 1 Power...

AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Scapula Pull Ups 10 Strict Presses 10 Alt. Single Leg Romanian Deadlifts 20 Shoulder TapsA: Metcon (No Measure)EMOM 12 (4 sets): M1: Ring...

AnnouncementsLABOR DAY SCHEDULE On September 6 the gym will be open in the following hours 8:30 am 9:30 amCrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 15 Cal Row 16 Dead Bugs 10/10 Leg Abduction in Side Plank Position 20 Alt. Wall SitA: Metcon (Weight)Warm Up Set Every 90sec. for 3 Sets Set 1-...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minute on Push Press: 10+7+5+3+3+2+2+2+2+2Metcon (AMRAP - Rounds and Reps)Partner Workout - 20-min AMRAP (partition any way you want): Power Snatch x 40-reps Toes to Bar x 40-reps Overhead Squats x 40-reps Toes to Bar x 40-reps Hang Power Cleans x 40-reps Rx - 95/65 Fitness...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time, complete the following (35-minute CAP): Row 1k Run 700m AKBS x 50-reps BBBL Lunges x 30-steps V-Ups x 50-reps BBFL Lunges x 30-steps AKBS x 50-reps Run 700m Row 1k Rx - G/Y and 95/65 Fitness - Y/B and 75/55...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 200m Run 10 Plate Squats 10 Plate Bent Over Row 10 Beat Swings 5 Push UpsA: Metcon (5 Rounds for time)E7MOM for 35 mins (5 rounds): 400 m Run 21 Thursters, 75/55 or 45/35 15 Pull Ups or Ring Rows Rx+; 5-10 Bar MU (instead...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Deadlift 12, 10, 8, 6, 4- increase load based on feel while maintaining good formB: Metcon (Time)For time*: 60 Toe to bar 80 Wall Balls, 20/14 100 Cal Row partition any way you want. Fitness: hanging knee raises, 14/10...