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...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Clean + 2 Front Squats - 15 minutes - work up to 80% of 1RM cleanB: Metcon (AMRAP - Reps)4 rounds of: 2 min on*, 1 minute off: 6 Burpees 9/7 Cal Row Max P. Clean & Jerks (115/75) *on 4th round work for...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 30 minutes (6 sets): 400 m Run/Row (Run odd sets, Row even sets) Then 2 rounds of: 5 Strict Pull Ups 10 Push Ups 15 Air SquatsIf first round takes longer than 4 minutes, scale reps in subsequent...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Hang Snatch: 20 minutes to build to a heavy rep B: with 80% of today’s heaviest lift: Complete 5 sets of: Hang Snatch + 2 OH Squats Rest as needed b/t sets...