CrossFit Metropolis –> Upper East Side, Manhattan, New York City

WOD:
Run 800m, then
Immediately take 10 minutes to establish a 3 rep max Push Pres, then
Run 400m

Post total time and maximum 3 rep.

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Memorial Day Schedule

Friday, Saturday & Sunday – Regular

Monday- 10AM WOD in Central Park; Gym is Closed

Saturday, June 8th – Suns out Guns out Team Throw Down at the gym 

Team Throw Down Roster – not on here ? Contact EJ

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Benefits of Lifting with Chains
CFM Resources - tips on MUs, pullups, nutrition and more etc
Travelling and looking for an affiliate -you can add other referrals as well!

Strength:
Back squat:
5-5-3-3-1-1-1

Conditioning:
Against a 7 minute clock:
3 Toes to bar
3 V Sit-ups
6,6
9,9
…and so on up the ladder.

Post load, reps to Comments.

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EVENTS/ANNOUNCEMENTS

Monday, May 27 @10AM  – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards

Information on the Murph Fundraiser

**Please be sure you sign in** 

We now have a computer set up at the front desk. Enter your “Last Name”
and a pop up window appears to select the appropriate WOD time. 
If you have any issues, you can still use the clip board.

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The CrossFit Craze via Huffington Post

CFM Leaderboard  let us know if you deserve a spot

WOD:
3 rounds for time of:
10 Clean and jerks, 135/95
15 Burpees

Post time to Comments.

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Mr. Zee’s Apple Factory: Story of Processed Foods
Weightlifting Lessons from Natalie Burgener

WOD:
“Karen; Interrupted”
50-40-30-20-10 Wallballs, 20/14
10-8-6-4-2 Deadlifts, 255/170

Post time to Comments.

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Good luck to our runners doing the Brooklyn Half Marathon today

Coach Dave, Coach Lauren, Brian S, Brian A , Ben F ,  Sandy , Johanna, Karin, Ron,
Jessica , Courtney A. and, Laura W.

You can track our runners here

Post Half Marathon Celebration @ Bierhaus Tonight at 6:30PM 

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Wallball Shots via AgainFaster
Wallball tips from KStarr taken from his 13.3 feedback
That’s Right we’re talking sh!* via CF Invictus

Strength:
Establish a 1 rep max Front squat

Conditioning:
3 rounds for time of:
1 Hill sprint (all the way down, all the way up)
21 KB Swings, 1.5/1

Post load, time to Comments.

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EVENTS/ANNOUNCEMENTS

Tomorrow, May 18 @ 6:30 PM – Join us at Bierhaus NYC 

Good luck to our members running the Brooklyn Half Marathon tomorrow!

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Solving Front Rack Problems via MobilityWOD
CrossFit – Front Squat