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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:

Turtle Club

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m run

50′ Active Spidermans

10 PVC Pass Throughs

50′ Active Samson

10 PVC Around the World

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

10 PVC Overhead Squats–on wall with 5 second pause at the bottom

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Thrusters

Metcon (Time)

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run
It’s all about the barbell today. You can think about the runs as more of a recovery station than a work station, with more focus put into thriving on the 90 barbell repetitions. Looking to complete the barbell movements somewhere between 1-3 sets. On the round of 21’s, this may look like 12-9 or 8-7-6. On the 15’s, this could be 9-6 or 8-7. Finally, on the set of 9’s, you are ideally holding on for all 9 without dropping. Taking the runs slower to attack the barbell will pay off, as it keeps you moving more and resting less.

Extra!

Time Permitting:

Build to a heavy Turkish Get Up on each arm


Past WOD’s:

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Doce

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Easy Row 50′ Spidermans :30 Medium Row 5 Push-up …

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Granite Games Q2

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 8 R-Side Single Leg Deadlifts 8 L-Side Single …

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Lost Count

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Easy Row :60 Easy Bike 5 Push-up to Down …

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Helen

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 Meter Run :15 Quad Stretch/side :15 Side Lunge/side 50′ …

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Last Call

Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Bench Press …

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Daniel

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 Meter Run :15 Quad Stretch/side :15 Side Lunge/side 50′ …

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Parks and Wreck

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Team Relays Place KB in middle of floor. Divide class …

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Granite Games Q1

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Interval Warmup 3:00 Bike Rest 1:00 3:00 row 4 Rounds …

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Power Hour

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Simon Says with coach 50′ Spidermans 50′ Active Samson 5 …

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Liquid Laugh

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Team Rowing Relay: Row 100 m/person–must do 2 lunges for …

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