September Newsletter

Metropolis Newsletter
September 2017

The Team Series is coming…

CrossFit Metropolis is doing the Team Series this year, which means that in late September, most of the prescribed workouts will be partner workouts, AND if you would like to test your overall fitness with a friend, this is your chance. Whether you are going Rx, or scaling, just like the open, this a valuable way to pin down your weaknesses and see what you’re capable of.


Grab a partner, the Team Series will use pairs.

The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions. You and your teammates don’t have to train at the same affiliate or even live in the same state or country. You do have to complete all of the Team Series workouts together, though.

The series will take place over two consecutive weeks, starting in late September. Create your team.


Two sets of partner workouts will be released with a live announcement on Wednesday, Sept. 20, and Wednesday, Sept. 27. In Week 1, pairs will have until Monday, Sept. 25, to complete the workouts and submit their scores. The deadline for Week 2 will be Monday, Oct. 2. This means pairs have five days to complete the workouts once they are released.

Pairs will be able to choose between the Rx’d and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed.

This year, the competition will offer the same age groups as the Open: All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.

If two people of different age groups team up, they’ll be listed in the most competitive age group. For example, if two athletes aged 36 and 61 team up, they’ll go in All Ages and 35-39. If two teenagers aged 17 and 14 team up, they’ll go in All Ages and 16-17. If a teenager and a masters athlete team up, they’ll only go in All Ages.

Also like the CrossFit Games Open, pairs can perform the events in front of a judge at a participating affiliate or film their performances and submit a link to the video on YouTube with each score.


A total purse of US$101,250 will be awarded to the top teams in the three “All Ages” divisions (Male, Female, Mixed) during the 2017 Team Competition Series. The prize amounts listed below are for teams and not payable to each participant on a team.The prize amounts listed below are for teams and not payable to each participant on a team.

All Divisions – Overall Standings

  • First Place: $10,000

  • Second Place: $5,000

  • Third Place: $3,000

  • Fourth Place: $2,500

  • Fifth Place: $2,250

  • Sixth through 10th Place: $2,000, $1,750, $1,500, $1,250, $1,000, respectively.

  • 11th through 15th Place: $900, $800, $700, $600, $500, respectively

*In order to claim any prize, teams must provide a video record of all of their workouts. Videos must include each athlete on the team. These videos must be submitted to CrossFit Inc. even if the workouts were completed at an affiliate with a registered judge.

NOTE: All teams are advised to record and retain video of all of their Team Series performances should these be required by CrossFit Inc. All prizes are subject to applicable taxes and withholding, and prize winners’ compliance with and agreement to CrossFit Inc.’s prize affidavit.


Registration will start at 5 p.m. PT on Aug. 1, 2017, and end Monday, Sept. 25, at 5 p.m. PT,  right here on

Send your team captain to the site to create a team. As part of the process, the captain will pay and send email invites to their partner. Registration costs $40.

Grab your husband, wife, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up for CrossFit’s 2017 Team Series, presented by Compex.

We have many fearsome twosomes at the Trop! Sign up if you want to get competitive, otherwise, look forward to plenty of partner workouts and maybe you’ll form a new power couple! <3

Upcoming Events

The Team Series – Sept 20th to October 2nd


Mountain Man Camp – Join your CFM friends for some back-to-basics R&R in the outdoors, reserve a spot here before it’s too late. This is a fantastic deal on what’s going to be a super memorable outing… and it’s only us going! Don’t be left out! Pictured above is Newfound Lake, right by our cabins!

This Month’s Focus: The Deadlift


To quote Greg Glassman:

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

It might be that the deadlift’ name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement.

In its most advanced application the deadlift is prerequisite to, and a component of, “the world’s fastest lift,” the snatch, and “the world’s most powerful lift,” the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground.

The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.

In September we’ll be pretty consistent with the heavy deads, and reap the rewards of doing so. Make a point to show up on deadlift day, or make it up in open gym if you miss it. The CrossFit Total is coming soon…

Great reads from the web

A Vertical Bar Path in the Turnover is Forward – from Catalyst Athletics — Adding some nuance to the “straight up and down” general wisdom when it comes to the olympic lifts

About that Ass Rash – from the CrossFit Journal — some sympathy from HQ regarding your raspberries…

Happy Training!