January Newsletter

Metropolis Newsletter
January 2018

Happy New Year!

Great work in 2017 folks, let’s keep the gains rolling into 2018!

Upcoming Events


CrossFit Games – begins February 22nd.

Upcoming Benchmarks

This month, we’re planning actually retesting Nasty Girls, along with our 2k row, Fran, and our 1rm Deadlift

This Month’s Focus: The muscle-up



Following up on a month of pull-up focus, this month will give those who’ve made some pull-up gains a chance to get up and over that bar (or those rings) and put their strength on display.

Can you do 10 strict pull-ups and 5 strict dips? You are probably strong enough to do a muscle-up. This month will offer you lots of time to practice BUT don’t rely on WOD practice alone. 5-10 minutes of quality practice every day will get you there faster. Talk to a coach for feedback on your specific abilities, and start a mini-program.

What if you can’t do 10 strict pull-ups and 5 strict dips? This month will expose you to a skill that may be closer than you think, and give you plenty of time to practice your pull-ups, push-ups, and dips, so that “impossible” skill becomes a little more possible.

As always, here is my favorite video for those of you looking for form pointers.

Great reads from the web

How to start CrossFit – from the CrossFit Journal. This is a great one to share with friends or relatives who are interested but intimidated.

Frailty, Thy Name is Woman – also from the CrossFit Journal


Happy Training!



  1. If only I could be like that Panda…

  2. Ashley Moduno says:

    Thats the most adorable muscle up I have ever seen. Also, he makes it look soooooo easy!

Speak Your Mind