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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:

Country Mile

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 Minutes

200 Meter Run

25′ Knee Hugs

25′ Toy Soldiers

25′ Duck Walk

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

50′ 3 Air Squats + Broad Jump

Stretch/Mobility

:15/side quad stretch

:15/side side lunge

:60 Child’s Pose

:30/side Ankle Stretch

Skill Work

Movement Prep (15 Minutes)

Wall Ball Shots:

With Med Ball on wall–

5 Front Squats

5 Push Press

5 Wallballs

Box Jumps:

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Snatch:

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Bottom Position

Establish Above the Knee Position

5 Snatch Deadlifts

3 Power Snatches

Build to Workout Weight

Metcon (Time)

30 Minute Time Cap

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)


Past WOD’s:

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Sasquatch

Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: For Time (30 Minute Time Cap): 250 Clean …

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Free Fall

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 Meter Run :15/side Quad Stretch 25′ Duck Walk 25′ …

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MFT #1515

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Steady Rounds Row 1k 15 empty Barbell Rows 25 …

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Big Clean Complex

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 25′ Spidermans 25′ Active Samson 25′ Duck Walk 5 Push-up …

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Lead Foot

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Slow Row 25′ Spidermans :45 Medium Row 25′ Active …

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Thin Air

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Minutes :60 Easy Row 25′ Spidermans :45 Medium Row …

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31 Heros

Metabolic CrossFit – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, …

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Captain Insano

Metabolic CrossFit – CrossFit View Public Whiteboard Deadlift (1×10) 15 minutes to build to a heavy set of 10 Metcon …

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Flossy

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 minute Steady Row Sumo Deadlift (5×5) 5×5 Sumo deadlift …

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Hot Sauce

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Easy Row or Bike 25′ Active Spidermans :45 Medium …

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