Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Midline

Metcon

Midline (Checkmark)

8 minute EMOM

Odd: 3 0 sec plank hold

Even: 20 sec L-Hang on Bar
L1: tuck hang, or active hang

L3: Plank 20 sec plank per arm; L-Hang straight legs + feet as high as possible

Metcon (Time)

In Teams of Two,

For time:

10 overhead squats (125/185 lb)

400-meter run

20 overhead squats (105/155 lb)

400-meter run

30 overhead squats (95/135 lb)

400-meter run

40 overhead squats (65/95 lb)

400-meter run

50 overhead squats (35/45 lb)

400-meter run
Split reps evenly, run together

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Strength (Weight)

For Load:

21*15*9*

Heavy & Unbroken Sumo deadlifts

*After every round, perform a down and back sled push in parking lot.
Go as heavy as possible for each set, but each must be unbroken.

**large classes share barbells to conserve plates

Metcon

Metcon (Time)

5 rounds:

40 double-unders

20 toes to bar or v-ups

Rest 1:00 between sets.

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Strength (Weight)

For Load:

21*15*9*

Heavy & Unbroken Sumo deadlifts

Go as heavy as possible for each set, but each must be unbroken.

*After every round, perform a down and back sled push in parking lot.
Rest as needed between sets

**large classes share barbells to conserve plates

Metcon

Metcon (Time)

5 rounds:

40 double-unders

20 toes to bar or v-ups

Rest 1:00 between sets.

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 5)

Metcon

Metcon (Time)

18 Minute AMRAP:

Sled Push down and back

15 Bench Press

100m Farmer Carry

15 D-Ball Over Shoulder
L1: 45/35

L2: 115/85

L3: 155/115

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Thruster (10 Minute EMOM

1 Thruster
)

Come from the rack

Metcon

Metcon (Time)

5 rounds for time:

3 rope climbs

10 double-dumbbell devils presses (20/35 lb)

10 box jumps

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 5)

Push Press (5 x 3)

Metcon

Metcon (Time)

5 rounds for time:

200m run

10 devils press*

10 box jumps

10 db bent over rows OR feet elevated ring rows
*two dbs (one in each hand)

L1:15/10

L2: 35/20

L3: 50/35

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

2 rounds for total time:

200-meter run

Rest 1 minute

400-meter run

Rest 1 minute

800-meter run

Rest 1 minute

100-meter sprint

Rest 1 minute
Score = total time

Scaling:

200m, 400m, 400m, 100m

Metcon

Metcon (Time)

5 rounds:

10 goblet walking lunges

15 Russian kettlebell swings (53/70 lb)

– Rest 1:00 between rounds.

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

2 rounds for total time:

200-meter run

Rest 1 minute

400-meter run

Rest 1 minute

800-meter run

Rest 1 minute

100-meter sprint

Rest 1 minute
Score = total time

Scaling:

200m, 400m, 400m, 100m

Metcon

Metcon (Time)

5 rounds:

10 goblet walking lunges

15 Russian kettlebell swings

30 sec L-Hang
L1: B/P; active hang

L2: G/Y

L3: R/G

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

12 Minute EMOM

Odd: 10/8 Cal Echo Bike

Even: 3 Wall Walks

Metcon

Metcon (Time)

5 rounds:

10 goblet walking lunges

15 Russian kettlebell swings

30 sec L-Hang
L1: B/P; active hang

L2: G/Y

L3: R/G

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 1)

Metcon

Metcon (Time)

3 rounds for time:

500/400m row

21 burpee pull-ups
L1: 15 burpees + 15 jumping pullups