In the Spirit of TTT, here is one of our Awesome Coaches, killer athlete and role model and all around cool guy, Eric, sporting a very cool tank.

Strength / Technique WOD:
Clean Variation!

**  Bring your best Front Squat to Class!  😀

Conditioning WOD:
3 Rounds:
400m SPRINT For Time
Rest about 1 Minute

Class Additions:

Friends – as of Monday August 6th you’ll see some additions to our class schedule. The new schedule will be as follows – (From Eric):

Mon – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tues – 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Wed – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Thurs – 6am, 7am, 10am, 4:00pm(Kids), 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Fri – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm
Sat – Same as current
Sun – 9am (free Trial), 10am (WOD), 11:00-12:30pm (Open Gym)

** New Additions are in Red

0 Response

  1. Vikram

    My only hope is that I don’t look as silly as I feel. Practice, practice, practice…clearly more is needed.

    Runs: 1:16 (jumped early), 1:24, 1:22

    Rafael – take care of that leg.
    Tall Brian – so great to see you smiling at 6 AM!

  2. DT

    Did about 20 light cleans in in 40 mins

    Won the first sprint, then a little slower

    Still so sore/tight

  3. mcohen

    Three amazing things happened today

    First and foremost– the return of Brian. Cannot tell you how amazing it was to have you back with us. Who cares that you cannot do everything yet. Your leadership was really missed.

    Second, coaching and teaching from Allison that is second to none. On the lift, I just cannot get the jump right yet. I am rushing to get behind the bar. The good news is that I dropped into a nice deep squat to recieve the weight, so progress is the word of the day.

    And third, accountability. I dogged the runs from the moment I woke up this morning. I had no interest in them before we ever started. And, then Melanie lit a fire under my ass during and Adam called me out after. It is great that our collective group holds each other accountable. Thanks one and all.

  4. Valbona

    Missing everyone at Metropolis. WOD at Crossfit City Center in Philly this morning

    Good strength portion with weighted pull ups.

    WOD: 10 rounds, tabata style (30 on 30 off) of Russian KB swings 16kg for max reps – made it to 169 reps.

  5. belbogen

    Great to see those smiling 6am-ers today and thanks for the warm welcome back.

    Worked through the clean progression with a 20lb medicine ball. Then did some front squats:

    Subbed 500m rows instead of sprints for the Conditioning WOD:

    No major problems with the hip today, though dealing with some mild soreness in the knee while my quad gets back up to speed. Nothing a little ice massage can’t solve.

    Longevity, longevity, longevity…

  6. Ambrose

    Need to know what a “market” raise on rent is around here. I usually just move every year but want to stay in the same place this time. The landlord has come to us with a 7.1% increase and that feels high. Any thoughts? I’m looking at you Mike.

  7. Adam Van Auken

    Worked on cleans with bar, 95, and 125.
    Run: Didn’t pay much attention to times but I believe 1:25 on last one which is slow but I tried hard. Y’all are fast!

    Brian – So good to have you back! You’ll be warming up with my maxes in no time.

    Mike – There’s more where that came from slacker! I know what you are capable of, beast.


  8. Vikram

    Mel and I started around the same time. So I always use her (and Val and Julia) as a gauge of how I’m moving.

    Bottom line is that all three of those ladies blow me away with their skill and technique.

    Impressive. I will OHS and clean. Working at it every single day…

  9. ERIC S.

    @blake -HAHAHA I’m dying , I think Elove should forget about getting benches and just invest on some pushup pumps! My chest hurts just watching the girls doing those “pushups”.

  10. Brett

    Brendan, Elove, and Allison always tell us that Crossfit is a continuous learning process. And like all good teachers, they say that you can never ask a stupid question. Well, maybe not…..

    Which leads us to today’s Mastercard Moment:

    GHD Machine – $1000
    Olympic Weightlifting Bar – $1,500
    1 year membership to Crossfit – $3,000

    The look on Allison’s face when Ed asked her if the bar was supposed to rub against his penis during cleans – PRICELESS!!!!

    You can’t make this shit up!

  11. Melanie

    Thanks V, but it’s all relative. I have PLENTY of things that I need to work on that you do great at!

    P.S. I use the iGallop that jmiz posted everyday at home for some extra core work… GHD’s just don’t do it for me

  12. mikey.bialos

    running in the park and yoga.. might do a few deadlifts in my building.. but only if the bar rubs against my genitals.

  13. AllisonNYC

    Oh my goodness, Brett, thanks for making me blush.. again! I bet I turned into a tomato like I held a 20 minute handstand. 8-0

    It actually WAS a good question but it was the word that made me blush. I hate the P word!
    I think it goes back to my childhood when my Mom used to use the real words for everything and it grossed me out, made me cry and run away. Why couldn’t my Mom say peepee and coochiecoo like all the other cool moms!? I’m obviously scarred for life.

  14. dlede

    awesome clean work
    good reps and a few I knew I f-ed up.. singles at 155 for our drills

    1:13, 1:14, 1:12…
    woohoo no fade and kind of a negative split 😉

  15. haha..full disclosure: i was wearing a pair of LULULEMON shorts! courtesy of our resident lululemon ambassador, Eric S. No thong though.

  16. sassypants

    It’s the end of an Era. Metropolis 1.0 has officially been put to rest. Death by $70 yoga shorts.

  17. stephmil

    oh, & a quote of the day…

    Me to Ethan (Allison’s brother):
    “You’re a lucky guy, your big sister is pretty cool.”

    His response after a long pause:
    “Um, yeah she is annoying sometimes, but I do like her.”

    🙂 too cute!

  18. sassypants

    more running (which most of you know i despise):
    2000m @ 12:10
    10 strict pullups
    10 strict pullups
    10 strict pullups
    10 strict pullups

    someone give me a barbell.

  19. AllisonNYC

    hahahah!! Thanks, Steph. <3 Sounds like what people generally say about me.
    I love that little Boo.. even though HE's annoying sometimes, too! 😉

    Brendan said you evening people rocked the heck out of the cleans! Good work you guys and girls!!

  20. PJ

    how is this for a late post…
    Yesterday 7/31/12 had a great class practicing cleans under Brendan’s amazing guidance. First time I’ve squatted w/ anything (@65#) in a while & knee feels ok today.

    for the metcon did 400×3 rows w/ 1 min rest and got 1:22, 1:21 and 1:20 respectively.

    Tomorrow, ART w/ Dr. Mike, and hopefully BBQ at JBs. Peace peeps.