AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 sec Hollow Hold 10 Butterfly Glute Bridges 5 Stiff leg burpees 5 empty bar RDL 5 High Hang Muscle...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 30 seconds Hollow hang on bar sup grip 3-5 Inch worm + push-up 5 Good Mornings ...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 1 minute machine 5/5 Single Leg Glute Bridges 5 Push Up to Down Dog 10 Scapula Pull Ups/ Beat...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets @ slow and steady 30 sec Bike 30 sec banded pull throughs 30 sec elbow plank hold B....

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 sec Jumping Jacks 30 seconds* *round 1: Inch worms *round 2: Beat Swings *round 3: Reverse plank + march ...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10/10 Side Plank Leg Lift 20 sec Hollow Hold 20 sec Arch Hold. 5 Push Up 5 Tempo Goblet Squats ...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 5/5 Single Leg Glute Bridges 12 Hollow Body Alt. V -Ups 5/5 Half Kneeling Landmine Press 12 Banded chest...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1 minute Single-unders 25’ Bear Crawl (There is no movement at all at the spine) 5/5 Dead bug (Hold...