1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!
2. Canada Day Schedule: Monday July 2nd we are open for two morning classes: 8:30am Performance/Fitness and 9:30am Performance/Fitness. All other classes are cancelled.

CrossFit Metric – Performance

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B: Metcon (4 Rounds for weight)

Sumo Deadlift; 8,8,8,8 – Tng controlled – every 3:00

– Shins vertical

– Bum DOWN

– Bum squeezed at top

C1: Metcon (3 Rounds for weight)

Hip Bridge DB Bench Press; @41×1; 8-12 x 3; rest 30sec

C2: Metcon (3 Rounds for weight)

Double Bend Over DB Row @ 20×2; 8-12 x 3; rest 30sec

C3: Metcon (No Measure)

FLR 1min – unbroken x 3; rest 90sec

– Tight positions

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