Sunday 081813 – Filthy Fifty for Jack

REMINDER: The 12:30 p.m. CrossFit class at Metro Fitness Club will be moved to Metro CrossFit for today only so we can celebrate Coach Jack’s birthday with the Filthy Fifty, a potluck and beer! MetCon “Filthy Fifty”  For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge,READ MORE

Saturday 081713 & Details on Coach Jack’s Birthday Celebration

Happy weekend! In case you missed it on Facebook or in our email newsletter, coach Jack has a big birthday coming up…50!!! We are celebrating on Sunday, August 18 by moving the 12:30 p.m. CrossFit class from Metro Fitness Club to Metro CrossFit where we’ll be doing the Filthy Fifty workout in Jack’s honor. PlanREAD MORE

Friday 081613

Strength Jerk 1-1-1-1-1 MetCon Row 2,000 meters then…. 30-20-10 Pistols Wallballs (20/14) *Score is 2K row time AND finish time.

Thursday 081513

Strength REST MetCon 5 Minute AMRAP  5 OHS (135/93) 5 Box Jumps (30/24) Rest 2 min 5 Minute AMRAP 5 OHS (95/63) Box jumps (24/20)  

Wednesday 081413

Today’s MetCon is lower in intensity as you will be performing two power clean and jerks on the minute, every minute for 20 minutes. This workout focuses on developing skill with a technical movement while still accumulating volume by performing a high number of reps at a high percentage of your max. The goal isREAD MORE

Tuesday 081313

Strength Power Snatch 3-3-3-3-3 MetCon 3 Rounds for time: 3 Power Snatch (155/103) 10 Front Squat (155/103) 20 Ring Dips *weight on your bar should stay the same for snatch and front squat

Monday 081213

Strength Press 5-5-5 MetCon For time: 40 Burpee Box Jumps 50 Pull-ups 60 Push Presses (45/33) 70 Air Squats 80 Double Unders

Sunday 081113

MetCon 4 Rounds for time: 20 Walking Lunges w/ Dumbbells (35/25) 15 Ground-to-overhead w/ Dumbbells 10 Dumbbell Thrusters  

081013 – Cindy

Be sure to record your score for this benchmark workout! MetCon “Cindy” 20 minute AMRAP 15 air squats 10 push ups 5 pull ups  

Friday 080913

  Strength  3 Sets of Max Effort Strict Toes to Bar MetCon 3 RFT 55 Double Unders 35 Box Jumps (24/20) 25 Toes-to-Bar *Scale for DU is 2:1 for this WOD *Scale for T2B is legs to parallel, knees to elbows or v-ups  

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