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 WhiteboardSquat Clean + 2 Front Squats (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 Erg Max P. Clean & Jerks (95/65) *on...

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...

CrossFit Metric - FitnessSummer Showdown Competition RX & ScaledView Public Whiteboard1: Metcon (Time)For time: 50 synchro burpee box jumps (step ups -scaled) 100 thursters 75/55 (45/35 scaled) divide b/w pair 50 syncro hang power cleans 12 minute time cap2: Metcon (Weight)Clean Ladder: Male RX weights: 135, 155, 185, 205, 225, 245, 265,...

AnnouncementsLOOKING FOR 2 RX females and 2 Scaled females for this Saturday’s competition. Sign up at the front desk. 8 FREE TruLocal CHICKEN BREAST for LIFE - See front desk 4 details! CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate...

AnnouncementsLOOKING FOR 2 RX females and 2 Scaled females for this Saturday’s competition. Sign up at the front desk. 8 FREE TruLocal CHICKEN BREAST for LIFE - See front desk 4 details! CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Complete 4 rounds A1: Romanian...

AnnouncementsLOOKING FOR 2 RX females and 2 Scaled females for this Saturday’s competition. Sign up at the front desk. 8 FREE TruLocal CHICKEN BREAST for LIFE - See front desk 4 details! CrossFit Metric - FitnessView Public WhiteboardFight Gone Bad (3 Rounds for reps)Three...