Skill: Back Squat Find 1 rep max WOD: For Time: 50 burpees* *Perform 1 rope climb every minute on the minute, starting at the end of the first minute of the WOD
Rest Day Open gym 8:30-10:30 a.m.
Skill: Hatch 1-1 Back Squat 10x60% 8x70% 6x75% 4x80% Front Squat 5x60% 3x5x70% WOD: 3 Rounds, each for time: Run 400 meters Rest 2 minutes
Rest Day Noon WOD Open gym hours: 6-9:30 a.m. 1-2 p.m. 5-7 p.m. Foundations class: 7 p.m. Click here to reserve your spot! Dress to work out Bring a water bottle and your can-do attitude!
Skill: Lo-hang Power Snatch 15 minutes to find 1 rep max WOD: 12 minutes AMRAP: 10 medicine ball cleans (20#/14#) 10 medicine ball sit-ups* 5 jerks (135#/95#) 100 meter medicine ball run *For med ball situps, touch the ball to the ground behind your head, then touch the ball to the ground between or in front of your feet
Skill: Snatch first pull* 5 sets of 2 *Similar to the snatch grip deadlift, but make sure the bar path stays true to a snatch rather than simply picking it up from the floor. WOD: Team “Kelly” In teams of 2: 5 Rounds for time of: 400 Meter Run 30…
2014: 3…2…1… GO!
2014 is here! In the world of CrossFit, the new year means a few different things: The holidays are over. Time to put on those brand new wrist wraps and Nanos, wipe the peanut brittle dust off your face, sober up, and get back in the gym consistently. Have you…
Keep your eyes on this page for any updates! Monday, 12/23 Regularly scheduled hours Christmas Eve: Tuesday, 12/24 Open Gym Holiday Hours: 10 a.m.- 1 p.m. Christmas: Wednesday, 12/25 Closed. Merry Christmas! Thursday, 12/26 Classes at 9 a.m. & noon Friday, 12/27 Regularly scheduled hours New Year's Eve: Tuesday, 12/31…
At CrossFit9, we're reminded daily how much we have to be thankful for. (more…)
The New CrossFit9.com!
Welcome! Whether you are a charter member who has been with us for the past five years, or someone who is just starting to think about taking the step of signing up with CrossFit9, we are glad you are here! As CrossFit9 turns five years old this week, the website…