Intro O-lift

CrossFit Metric – Fitness Metcon (Weight) 35-minutes for the following: Build up to 90% of your max Full Snatch, then 15-attempts at 90% Metcon (Weight) 35-minutes for the following: Build up to 90% of your max Full Clean, then 15-attempts … Continued

O-lift Sunday

CrossFit Metric – Olympic Lifting Metcon (Weight) 35-minutes for the following: Build up to 90% of your max Full Snatch, then 15-attempts at 90% Metcon (Weight) 35-minutes for the following: Build up to 90% of your max Full Clean, then … Continued

Rx Competition

CrossFit Metric – Performance Metcon (Time) Wod 1: Rx In Pairs complete 4 rounds for time: 25/20 Cal Row 20 DB Thrusters 35/25lbs 15 Burpees over Rower TC: 10minPartners alternate movements to complete 4 rounds Metcon (Time) Wod 2: Rx … Continued

Fitness Competition

CrossFit Metric – Fitness Metcon (Time) Wod 1: Scaled In Pairs complete 4 Rounds for Time: 20/16 Cal Row 20 DB Thrusters 25/15lbs 15 Burpees over Rower TC: 10minsPairs alternate movements and must complete entite set before moving to next … Continued

Fitness

Announcements COME CELEBRATE!!! Saturday, October 14th: Our 4th Anniversary Members Pairs Throwdown! START TIME: 8:30 am/briefing and warm up, 9:00 am/ Wod 1:Heat 1 CrossFit Metric – Fitness Metcon Metcon (No Measure) E2MOM for 36 Minutes: Lane 1: Bear Carry … Continued

Performance

Announcements COME CELEBRATE!!! Saturday, October 14th: Our 4th Anniversary Members Pairs Throwdown! START TIME: 8:30 am/briefing and warm up, 9:00 am/ Wod 1:Heat 1 CrossFit Metric – Performance Strength Push Press (1×10) Push Press 10rm – build up and hit … Continued

Fitness

Announcements COME CELEBRATE!!! Saturday, October 14th: Our 4th Anniversary Members Pairs Throwdown! START TIME: 8:30 am/briefing and warm up, 9:00 am/ Wod 1:Heat 1 CrossFit Metric – Fitness Strength Metcon (Weight) Every 3min x4 10 Romanian Deadlifts (do not touch … Continued

Performance

Announcements COME CELEBRATE!!! Saturday, October 14th: Our 4th Anniversary Members Pairs Throwdown! START TIME: 8:30 am/briefing and warm up, 9:00 am/ Wod 1:Heat 1 CrossFit Metric – Performance Strength Deadlift Deadlifts – Every 2:30min 10-8-6-4-2+ reps (not TnG) 31X1 the … Continued

Fitness

Announcements COME CELEBRATE!!! Saturday, October 14th: The CrossFit Metric 4th Anniversary Mixed Pairs Fitness Throwdown. All members welcome!! Fun, Food and Fitness!! Sign up at the Front Desk or Send an Email to [email protected] CrossFit Metric – Fitness Conditioning Metcon … Continued

Performance

Announcements COME CELEBRATE!!! Saturday, October 14th: The CrossFit Metric 4th Anniversary Mixed Pairs Fitness Throwdown. All members welcome!! Fun, Food and Fitness!! Sign up at the Front Desk or Send an Email to [email protected] CrossFit Metric – Performance Conditioning Metcon … Continued