AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM for 14 minutes (6 rounds*): M1: Pull Ups...

AnnouncementsMonday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 sets): M1: Strict Pull Ups, 3-6, 2011 M2: Push Ups, 8-10, 20X1B: Metcon (Time)For time: 30 Cal Erg 25 American KB Swings,...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (4 rounds) M1: Bar M.U’s, 3-8 M2: 40 DU’s M3: 50 ft Heavy Sled PushB: Metcon (Weight)20 minutes: Build to Heavy Rack JerkC: Metcon (Time)For time: 400 m Run 30 CTB Pull Ups 20 DB Burpee Box Step Overs, 50/35 30...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Barbell Complex: 2 Snatch Push Press 2 Snatch Push Jerk 1 Heaving Drop Snatch 1 Overhead Squat - 15 minutes to build to a "heavyish" set.B: Metcon (Time)3 rounds for time: 10 Strict Pull Ups/7 Ring M.U. 20 Box Jump (step down) 30 Wall Balls, 20/14 Rx+...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Backwards walking sled drag Station 2: Tsunami Waves w/Rope, 25 second bursts Station 3: Heavy Farmer Carry, 80 ft Station 4: Weighted Plank (60 seconds) Station 5: Back Rack Alternating Box Step Ups, 12-14 Station 6:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: DB Box Step Ups, 6-8 E/S, 20X1 A2: Ring Dips/Push Ups, 8-10, 20X0B: Metcon (AMRAP - Rounds and Reps)AMRAP 11 20 DB Snatch, 50/35 15/12 Cal Row 10 Burpees Over the Rower...