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Welcome to Metabolic CrossFit!

Conveniently located in the edge/medical district near downtown Memphis, Tennessee, our box is one of a kind.  We recognize that fitness is essential for OPTIMAL HEALTH and we help you push the limits to help you be your best self.  With science and health backgrounds, our coaches get it.  You’re busy, you want results, and you want it all…we can help!


Jordan’s Story

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My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth ­league soccer, baseball, and football. But I was always the big kid...

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Today’s WOD:

Phase 1 Week 1

Metabolic CrossFit – CrossFit

**** New Phase ****
Every New Cycle or New Phase is a great time to bring friends and get them welcomed into our family.

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

Row 2,500m

Metcon (Time)

L2

4 Rounds

Run 400m

25 GHD Sit Ups

30 KB Snatch 53/35

Rest 2:00

Metcon (Time)

L1

4 Rounds

Run 400m

25 Abmat Sit Ups

30 DB Snatch 35/25

Rest 2:00

Metcon (No Measure)

Grunt work

*Strict pull-up

-1 max set: if less than 3 then use band.

Then complete 20 strict banded pull-ups

-Scap Squeezes, 4×10 hanging from the bar activate your scapula

*HSPU

-1 max set: Scale this by elevating feet onto pox and getting into a tripod position close as you can get to the box. Scale further down to knees on the box IF you cannot get 10 with feet

-10 wall walks

Muscleup Strength

-Strict Pull-ups, 8×5 (c2b if possible)


Past WOD’s:

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Crossfit Total

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 2 rounds 10 dislocates 8 Goblet squats …

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Diane

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3:00 bike, conversational pace 2 rounds 10 shoulder press, …

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OC 11/15/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 Squat hold 2 rounds row 300m 15 banded …

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OC 11/14/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 4x:20 T-spine stretch, on wall 3:00 bike, conversational pace …

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OC 11/13/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmups 3 Rounds 20 Duck Walk Steps 10 Kip Swings …

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OC 11/12/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 jog in gym Couch stretch 2:00/side 2×10 kb …

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20.5

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Suggested Warmup 2 rounds 12 Spiderman 10 push-ups 3×2 big …

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11/9/19

Metabolic CrossFit – CrossFit View Public Whiteboard Sher (Time) 10 – 9 – 8 – 7 – 6 – 5 …

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OC 11/8/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup row 400m 10 Dislocates 2:00 jog in gym 2x:20 …

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OC 11/7/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness warmup 4k bike, easy pace Front Squats (3×6 @ …

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