1000m Max Effort Sprint
4 x 1000m Bike Erg or 400m Run
1:1 rest
Tabata (8 rounds x 20 sec work / 10 sec rest)
Box jumps
Double-Unders
Ring Muscle Up or Dips
Deadlifts
Rest 1 minute between movements
L1: 95/65
L2: 135/95
L3: 185/125
14 Minute EMOM
Back Squat
Ring Muscle Up
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
RX: 135/95
3 rounds for time:
60 double unders
40 single arm alt. DB C&J (20/20)
20 pull-ups
L1: 25/15+
L2: 35/25+
L3: 50/35+; 10/5 BMU
12 Minute AMRAP
2-4-6-8-10-…
Power Snatches
Box jump
L1: 45/35
L2: 75/55
L3: 115/85
Holiday Hours! 🎄
Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.
New Year’s Eve: Normal hours
New Year’s Day: CLOSED
January 2nd: No 5am class, otherwise normal schedule
3 rounds for time
500m Row
15 Deadlift
15 Handstand Push-up
L1: 45/35
L2: 205/135
L3: 1:50 average 500m pace
Holiday Hours! 🎄
Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.
New Year’s Eve: Normal hours
New Year’s Day: CLOSED
January 2nd: No 5am class, otherwise normal schedule
4 Rounds for Time
200m D-ball carry (heavy)
10 Clean and Jerk
3 Rounds of Cindy*
*1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Air Squats
L1: 45/35+
L2: 115/85
L3: 135/95
NEW YEAR’S Hours! 🥂
Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.
If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.
⌛ New Year’s Eve: Normal hours
🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)
2️⃣ January 2nd: No 5 AM class, otherwise regular schedule
*Ideally Squat Clean and Split Jerk
4 Rounds for Time
200m D-ball carry (heavy)
10 Clean and Jerk
3 Rounds of Cindy*
*1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Air Squats
L1: 45/35+
L2: 115/85
L3: 135/95
NEW YEAR’S Hours! 🥂
Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.
If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.
⌛ New Year’s Eve: Normal hours
🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)
2️⃣ January 2nd: No 5 AM class, otherwise regular schedule
30 minute AMRAP In Teams of Two
Buy in: 2024 m Row or Run
20 Devil press with a plate
24 OH plate lunges
20 Cal Ski
24 Burpee to plate
20 Plate Sit up
24 Cal Echo
Holiday Hours! 🎄
Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.
Christmas Eve: Normal hours
Christmas Day: CLOSED
December 26th: No 5AM class, otherwise normal schedule
New Year’s Eve: Normal hours
New Year’s Day: CLOSED
January 2nd: No 5am class, otherwise normal schedule
30 minute AMRAP
Buy in:
800m run
2000m bike erg
800m ski
*All 3 must be completed before beginning the workout…
In remaining time:
50 double unders
40 wallballs (20/14#)
30 KB swings
8 rope climbs
L1: 35/25+ (Y/B)
L2: 50/35+ (G/Y)
L3: 70/50+ (R/G)