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Saturday 063012

Skill Handstand Walks Strength Deadlift 2-2-1-1-1 Note: Build up to a 90% of 1RM or new PR MetCon “Jackie is a Triplet” 3RFT 1000m Row 50 Thrusters (45/35#) 30 Pull Ups

Tuesday 061912

Skill Upright Row 3×8 HSPU (M1) Negative HSPU (M2) *Note: Work on the negative…at the bottom press or slowly come out of position Strength 4-4-3-3-2 Front Squat 70-90% MetCon  4 RFT 30 Double Unders 30 Push Press 30 Walking Lunges (# overhead) Beg-95/65 (15) Nov-115/85 (25) Int-135/95 (35) Adv-155/115 (45) *Note: (#) weight for overheadREAD MORE

Monday 061812

The new location is now open every day of the week except for Sundays (we offer one 12:30 p.m. CrossFit class at M1 on Sundays). We will continue the current schedule at both locations through the end of the month. At that time we will evaluate class times and schedules for both locations. Stay tunedREAD MORE

Sunday 061612

Skill 4x400m Runs (each timed) Strength Snatch Balance 4×6 *Note: Range is about 75%-80% of an estimated 1RM MetCon 21-15-9 KB Swings (55/35#) Burpee Box Jumps (24/20”)

Saturday 061612

Thanks to everyone who came out to our grand opening party last night! The turnout was great and we had so much fun celebrating with everyone! Our regular schedule kicks off at Metro CrossFit & Training Center on Monday, June 18. You can view the schedule here. We’re excited to offer over 40 classes aREAD MORE

Grand Opening Day! Friday “BFF” 061512

Grand Opening Party First, thank you to all the athletes who came to preview week! Now it is time to celebrate! We are having our grand opening party tonight from 7-10 p.m. at the new location. There will be healthy appetizers, beverages and a live DJ. We’d love for you to join us and bringREAD MORE

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