CrossFit WOD – Fri, Dec 29

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Announcements

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

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 3)

Pendlay Row (5 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

300/250m row

20 DB front rack lunges (10R/10L)

10 DB thrusters
L1: 25/15+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Thu, Dec 28

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Announcements

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

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

CrossFit WOD – Thu, Dec 28

Posted by

Announcements

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

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds for time

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

CrossFit WOD – Wed, Dec 27

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Announcements

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

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10 @ 50-70%)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

2*4*6*8*10 etc

Front rack lunges (per leg)

*30 double unders

Rest 2-3 minutes

7 minute AMRAP:

2*4*6*8*10 etc

Push press

*100m run
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Tue, Dec 26

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Announcements

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

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

2 Rounds

1000m row

100 sit-ups

50 kettlebell swings (R/G)

25 burpees

800m run

100 air squats

50 push-ups

25 pull-ups

CrossFit WOD – Sat, Dec 23

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CrossFit9 – CrossFit WOD

Metcon

12 Days of Christmas (Time)

For Time

1 Rope climb

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Sit-ups

8 KB swings

9 Pull-ups

10 Calorie bike or ski

11 Toes to bar

12 D-ball to shoulder
Perform like the 12 Days of Christmas song:

1

2,1

3,2,1

4,3,2,1

Etc…

Last round is 12 down to 1

Starting each round at the highest number and working back down each time

CrossFit WOD – Fri, Dec 22

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CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 2)

Metcon

Metcon (Time)

5 Rounds for time

10 Bench Press

20 Cal Row

3/1 Ring Muscle-Up
L1: 45/35 or DBs; 10 Dips

L2: 135/75+ or 50+ DBs

L3: 185/95+ or 70 DBs

Christmas and New Year’s Holiday Hours 2023

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Happy Holidays, 9'ers! 

'Tis the season to be jolly and stay healthy! As we approach the most wonderful time of the year, we at CrossFit9 are excited to help you maintain your fitness goals during the festive season.

online guest reservations

We love guests, and this is a busy time of year in the gym! If you plan to drop in or bring a friend, please make sure to reserve your spot ahead.

(Members, please review our guest policy here.)

 

RESERVE HERE

To secure the class you want, please reserve your spot in Wodify up to 48 hours in advance.

Christmas Eve (Sunday, Dec. 24): Regular hours

Christmas Day (Monday, Dec. 25): Closed for the holiday.

Tuesday, December 26th: No 5am class, otherwise normal schedule

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”)

January 2nd: No 5am class, otherwise normal schedule

From all of us at CrossFit9, we wish you a joyful and safe holiday season! Cheers to a happy and healthy new year!

-Team CrossFit9

MEMBER RESERVATIONS
GUEST RESERVATIONS

CrossFit WOD – Tue, Dec 19

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CrossFit9 – CrossFit WOD

Olympic Weightlifting

Split Jerk (1 Rep Max )

20 min to establish

Metcon

Metcon (Time)

For time:


1000m row

60 slam balls


30 shoulder to overhead
L1: 45/35


L2: 105/75


L3: 95/135