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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:

Kelen Helly

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/side

:30 Side Lunge/side

:30 Samson/side

:30 Pigeon Pose/side

10 Knee to Chest

50′ Toy Soliders

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Movement Prep:

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thursters

5 Med Ball Shots

5 Box Step-ups

5 Box Jumps

5 KB Deadlifts

5 Russian KBS

5 KBS

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Front Squat

15 Minutes

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Metcon (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Extra!

4 Rounds, Not For Time:

1:30 Light Bike or Row

30% of Estimated Max Bar Muscle-Up Set


Past WOD’s:

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Nose Bleed

Metabolic CrossFit – CrossFit View Public Whiteboard : Warm-up (No Measure) AMRAP 3 9 Cal Row 6 Wall Ball Shots …

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Baker’s Dozen

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Push-up to Down Dog 10 Romaninan Deadlifts 50′ Spidermans …

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Crow’s Nest

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :45 Easy Row 50′ Spidermans :30 Medium Row :30 Samson/leg …

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Pairs

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12min Weakness Warmup 50′ high knees 50′ butt kickers 50′ …

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Floor It

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Easy Bike :60 Samson/leg :45 Medium Bike 50′ Spidermans …

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Figawi

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 250m Row 200m Run :30 Quad Stretch/leg :30 Side Lunge/leg …

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Chalant

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 50′ Duck Walk 50′ Spidermans 50′ Active Samson 5 Push-up …

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Roped In

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 Meter Run :30 Quad Stretch/leg :30 Cradle Stretch/leg 5 …

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Bumpy Ride

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :60 Easy Bike 50′ Active Spidermans :30 Pigeon Pose/side :45 …

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Rosie Red

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10-12min max 5 stations 10 slamballs 10 wallballs 10 partner …

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