Sunday, December 4th

Oly Session

Power Snatch + Snatch
10 x (1+1)

All reps should be heavy. Do not perform these touch and go.

CrossFit WOD

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

Post rounds completed to comments.

Saturday, December 3rd

K-Hour WOD


For time:
25 strict pull-ups
400-meter run
95/65-lb. thrusters, 21 reps
800-meter run
95/65-lb. thrusters, 21 reps
400-meter run
25 strict pull-ups

Post time to comments.

Friday, December 2nd


Bench Press

Conditioning Benchmark

500m Row

Compare to 4/20/16.

Post all results to Comments.

December Newsletter

Metropolis Newsletter
December 2016

Happy holidays everybody!

Hey friends. I know you’re all disappointed that the cold weather means less running in the programming, but I promise I’ll do my best to keep an eye on the forecast and program running whenever I can. Now that that’s out of the way, let’s have a hard conversation about progress.
[Read more…]

Wednesday Nov 30 and Thursday Dec 1

Bros’ night is Thursday at Heidelberg.
Bring your hunger and thirst… ye will be sated.

And Ladies Night is Friday at 3rd Ave Ale House!

Wednesday Oly

20 minute EMOM

Thursday CrossFit


Climb the ladder in 7 minutes:
1 Muscle-Up
2 Power Cleans, 185/125
2 Muscle-Ups
4 Power Cleans, 185/125
3 Muscle-Ups
6 Power Cleans, 185/125

Post results to Comments.