Workout

Magic City CrossFit Semifinal, “Semi-Nate”

8 rounds for time of:
4/3 Bar Muscle-ups
6 Handstand Push-ups
12 Dumbbell Snatches, 35/20 lbs

Men’s 55-59 age division

Go Joe!

Best wishes to Joe Barsi at the 2026 Magic City CrossFit Semifinal this weekend!

Watch live at FloElite.com

Workout

Magic City CrossFit Semifinal, “Semi-Gwen”

12-9-6 reps, for time of:
Clean & Jerk, 115/75 lbs

Men’s 55-59 age division

Workout Origin Story-
Best wishes to Joe Barsi at the 2026 Magic City CrossFit Semifinal this weekend! Starting today we will tackle the workouts Joe will compete in this weekend.

About the event:
“May 1–3, 2026 • Birmingham, Alabama

The Magic City CrossFit Semifinal is where the fittest Masters athletes in the region come to earn their place on the biggest stage. For three days, Birmingham becomes the proving ground — delivering a professional, highly organized, athlete-centered competition experience designed to showcase peak performance.”

Watch live at FloElite.com

Rest day or make-up day

Workout

7 rounds, 30 secs per station, for max reps of:
Double Under
Rest 30 secs
Kettlebell Swing, 62/44 lbs
Rest 30 secs
Target Burpee
Rest 30 secs
Air Bike Calorie
Rest 30 secs

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

Workout

In a 13:00 window,
3 rounds of:
24 GHD Sit-ups
12 Dumbbell Front Squats (50/35)
-- then --
Run, 1 mi

Each second over 13:00 incurs a one burpee penalty. Penalty burpees are to be completed against the running clock

Workout

Deadlift 4-4-4-4-4-4
After each set complete seven HSPUs

Rest day or make-up day
‍ ‍

The Kickoff Is Now

Not another diet. Not another challenge. Not another plan to follow for twelve weeks and forget by week thirteen.

This is something different.

The Metabolic Mastery course is open, and the work begins now.

Read the Kickoff

On Monday, we start with a DEXA scan. A real baseline. Not a guess, not a mirror, not a feeling—data. Seven days later, the course begins. Not with intensity, not with restriction, but with observation. One input at a time. One variable at a time. Watching what actually happens.

Because that’s the shift. This is not about being told what to eat. It’s about learning how your body responds to what you eat. Food is not doctrine. It is information. Training is not punishment. It is stimulus. Your biology is not a mystery. It is a system that leaves clues everywhere: energy, hunger, sleep, recovery, performance.

Most people never learn how to read those signals. They follow plans. They chase outcomes. They hope.

This is where that changes.

Week 1 is free.

Start Week 1

No commitment beyond curiosity. Read the kickoff. Next Friday, interact with the platform. Set an input. Apply it for seven days. Watch what happens.

If it clicks, it only gets better from there.

If it doesn’t, thanks for taking a look.

I built this because I wanted something that did not exist. Something that respects physiology. Something that gives control back to the individual. Something that teaches instead of tells. And I am excited to see people engage with it.

Get Your Radar

This is an invitation.
Not to join a program.
To start paying attention.

See you in the gym.

Hollis

Workout

Complete as many rounds as possible in 20 mins of:
1 Forward Roll
5 Toes-to-bars
10 Box Jumps, 24/20 in

Workout

3 rounds for time of:
3 Rope Climbs
30 Push-ups
3 Rope Climbs
15 Push Jerks, 135/95 lbs
Rest 1 min

Workout

Snatch 1-1-1-1-1