Monthly Archives: March 2012

April has a new schedule with more class options! Please make sure to check it out at the front desk. We wanted to make sure all of you would have a time where you could make it to class to learn about the programming of each day. We also have made the noon class an … Continue reading →

Skill Handstand Push (focus on activated shoulders and tightening of the core) Strength Snatch Grip Dead Lift 6×3 (75-80%) MetCon “Del“ For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run … Continue reading →

CrossFit wants us to try new sports regularly…so let’s do it! Metro is a special place because it combines so many different types of fitness in one location. Whether you are a believer in the different types of fitness options Metro has to offer or not…the important thing is that everyone who walks through the … Continue reading →

FOOT POSITION ON LANDING - BALL OF FOOT A proper foot position on landing is a very important part of your running technique but ironically it is not the one that you should focus on. What is the proper foot position on landing? On the ball of your foot with the body weight centered over it. … Continue reading →

Everybody Love Everybody Coach Jack has an awesome philosophy, “ELE: Everybody Love Everybody!” If you have never had a chance to hang out with Jack outside of class, you should! He is such a warm hearted person who truly loves “everybody”. He has so much respect for CrossFit and the community around it. He wants … Continue reading →

Towel or Board Bench Press CrossFit is about full range of motion and I am 100% agree with their methods and philosophy. But today we are going to work a movement at 90% range of motion for a couple of reasons. We are going to work on the towel or board bench press. This type … Continue reading →

Let’s Go Paleo! What is Paleo? Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, mushrooms, etc.). Out are Neolithic Era foods that … Continue reading →

Building a Community When I began doing CrossFit the key element that really drew me in was the community it created. I have been around many fitness trends/groups and have never experienced anything like it. It is a beautiful thing seeing a group of people support one another. In every box I have been too … Continue reading →

The Hook Grip When performing Olympic lifts it is extremely important that we use the hook grip. The hook grip is more efficient and allows you to lift more weight without the use of straps. Without the hook grip the bar has more of a chance to fly out of your hands when you get … Continue reading →

Gymnastics will help you learn how to control your own body in a variety of situations while doing various locomotor activities: swinging, springing off hands and feet, balancing, landing etc; and while on the ground, off the ground, right side up, upside down etc. We teach gymnastics to develop your total control of your body. … Continue reading →