CrossFit Gym Posts EMOM Clean-Focused WOD, Launches 4-Week MetFix Nutrition

A CrossFit gym posted a daily box workout focused on cleans and followed up by launching MetFix Spark, a four-week nutrition series priced at $99 that begins January 22 at 6:30pm and will be held in the gym, on Zoom, and recorded for later viewing. The combination gives members a structured way to work the barbell and dial in nutrition at the same time.

The workout entry, published January 19 for the class that date, built around a strength block and a 15-minute EMOM metcon. The strength and skill portion called for clean work at planned percentages - five reps at 75 percent, three at 85 percent, and a max single at 95 percent - followed by full squats. Coaches included warm-up progressions and standard scaling cues to prepare athletes for heavier loading. The gym reminded members to maintain the full squat position and to treat the final set as a near-max effort once bar mechanics feel solid.

The EMOM stacked three movements to stress power and gymnastics under fatigue. Minute one called for rowing 12 calories for men and 10 for women with an Rx+ option of 15/12. Minute two was eight hang power cleans into a push jerk, with the note that the movement must be a push jerk and that the weight is the athlete’s score. Minute three was eight toes-to-bar. That rotation repeated for 15 minutes. The programming forces quick turnover on the row, heavy load exposure in the hang clean and push jerk, and midline endurance via toes-to-bar.

Warm-up details that accompanied the post emphasized mobility and movement prep: two minutes of cardio, hamstring sweep, three squat three-step, side lunge, inchworm, and burpee broad jumps performed three rounds, then five good mornings, five front squats, and three squat cleans. The cooldown sequence included kneeling wrist work, bretzel, and couch stretches to address wrists, hips, and thoracic mobility after heavy cleans and gymnastics.

For members this is practical, timely programming. The strength percentages offer a clear template for chasing technical and relative strength gains, while the EMOM challenges pacing and recovery between heavy efforts. The MetFix Spark nutrition series arriving the same week provides a low-cost, accessible option for athletes who want structured guidance on fueling around training. Recording the sessions and offering Zoom access makes the program accessible to shift workers and those with inconsistent schedules.

If you’re planning to attend, come with planned percentages, a weight you can push for a heavy single at 95 percent, and a strategy for posting your weight as the EMOM score. The workout and the nutrition series together set up a practical push toward cleaner lifts and better recovery over the next month.