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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

FatVfit E1472139433201

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:

30 for 30

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10min to complete

50′ High knees

50′ Butt kickers

50′ Carioca

50′ Bear Crawl

50′ Walking lunge

10 standing plate flys (10-25# plate in each hand)

800m Run

Metcon (No Measure)

No more than 10 min in this section

Lifting

10-8-6

Deadlifts

Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.

Metcon (Time)

B1.

7min cap

8-6-4-2

KB thrusters 53/35

3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting

2min rest

B2.

6min cap

8-6-4-2

Wallballs 20/14

Burpees

3min rest

***Surprise***

Annie

50-40-30-20-10

Double Unders

Sit-ups

*18min cap

*3:1 for the single unders

Score: Total time for B1 and B2


Past WOD’s:

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Snake Bite

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

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Anchored Down

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 minutes 1:30 Easy Row 5 Push-up to Down Dog …

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Double Crossed

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Lateral Hops over barbell 5 Push-up to Down Dog …

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Lava Run

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Run 200 Meters Quad Stretch Samson Stretch Side Lunge (5/side) …

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Slasher

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 minutes to complete: :30 Seconds Easy Bike Easy Row …

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Tiger Blood

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10min Line Drills 200 Meter Run Quad Stretch Knee to …

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Smooth Criminal

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) :30 Seconds Med-ball Foot Taps Knuckle Drags Active Spidermans :20 …

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Killer B’s

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Minutes :60 Easy Bike 50′ Spidermans :45 Medium Bike …

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Mixed Bag

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Minutes 200 Meter Run :30 Quad Stretch :30 Samson …

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Power Outage

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Minutes: 10 Jumping Jacks :30 Samson/leg 50′ Spidermans 5 …

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