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 EMOM 6mins Odd- 45 sec Row Even- 5-7 Inchworm (push up optional) B. Activation 1-2 sets 5 Scap pull ups 3 Jumping/...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1:00 easy shuttle runs 2 rounds 3/3 Samson Stretch 6 Burpees 10 air squats B. Mobility PNF Hamstring stretch 5 repetitions/side - 5 seconds contraction, pushing against the band with your foot - 5...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1 minute Row or Bike 25’ Bear Crawl 5/5 Dead bug B. Mobility Push-up plank to shoulder extension on parallettes or boxes 10 repetitions https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 3 rounds Row 40...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 sets 8 Empty bar muscle clean Machine 40 seconds 8 Empty bar front squat Machine 30 seconds 8 Beat Swings / TTB B. Mobility/Activation Btn tricep stretch with plate 30sec on /...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Partner wall ball tosses: 20 reps chest toss 20 reps overhead toss 20 reps Plank tosses* 20 rep wall ball tosses B. Specific 2 sets 6 Alternating scorpions 5/5 single arm DB bench...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 200m jog 25’ Dynamic monkey clap 10 beat swings B. Mobility Tall Kneeling Banded Internal Rotation shoulder stretch https://youtu.be/ThluzxR0SBw Contract (down) for 5 seconds / relax (up) for...

AnnouncementsCANADA DAY SCHEDULEFriday - last class is 5:30pmSaturday- regularSunday - regularMonday - 8/9/10CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 5/5 World's greatest stretch 10 Jumping half squats 10 Plate Ground to OH 20 sec OH Hold 20 Shoulder Taps B. Snatch Drills -5-7 Muscle snatch -5-7 Slow snatch pull into...