Monday 091613

We’re looking for your one rep max for front squats in today’s strength work. The WOD has handstand walks but remember that they are scalable and there are several other options. Strength Front Squat 1-1-1-1-1 MetCon 5 Rounds for time: 40 Air Squats 20M Handstand Walk

Sunday 091513 – 5K!

Today’s WOD is the Benchmark 5K for time. We don’t program this just for an easy day of running…there is a point. Your 5K time is beneficial for testing your conditioning in the oxidative pathway. This pathway of energy is different in that it’s about your ability to sustain effort over a longer period ofREAD MORE

Saturday 091413

MetCon Ten rounds for load and time: 1 Snatch 5 Pull-ups 10 Push ups 15 Squats

Friday 091313 – Handstands!

We’re working on free handstands today as your skill work in preparation for handstand push ups in today’s WOD and handstand walks in Monday’s WOD. There are progressions for everyone and Coach Ryan and Coach Matt have made a video to show them to you! Don’t be intimidated by going upside down! Get in hereREAD MORE

Thursday 091213

Strength REST MetCon 4 rounds for time: 300m Row 15 Box Jumps 15 KB swings (53/35)

Wednesday 091113

Hero WOD today… U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wifeREAD MORE

Tuesday 091013

Great job to everyone who tackled today’s workout. There were some amazing squat PRs and impressive AMRAP scores posted. It was an awesome way to kick off the week! Metro CrossFit’s Coach Kris Steele Strength Deadlift 2-2-2-2-2 MetCon 3 RFT: 10 Dead Lift 75% of todays best lift 7 Muscle-ups *sub for muscle ups isREAD MORE

Monday 090913

Strength Back Squat 1-1-1-1-1 MetCon 3x AMRAP 6 min rest 60 sec: 8 Thrusters (95/63) 20 Double Unders 7 Burpees

Sunday 090913

MetCon  10-20-30 HR Push-ups DB Front Squat (40/20)

Welcome To The New Metro Fitness Club!

Welcome to the new online home of Metro Fitness Club! Our new site features a dynamic schedule that let’s you know the class schedule on a weekly and daily basis as well as who’s coaching. We’ve also added a section where you can meet our entire team from personal trainers to front desk staff toREAD MORE

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