Announcements
Schedule Change 11/4 + 11/5
CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.
We will have community workouts in the park! Please standby for details.
CrossFit9 – CrossFit WOD
Weightlifting
Overhead Squat (5 x 5)
Can modify to front squat
Metcon
Metcon (Time)
For Time
*15*12*9*6
Power Cleans
*400 run or 500 row
Weight increase each set of cleans
L1: 45/35, 65/55 95/65 +
L2: 95/65, 115/75, 135/95, 155/125
L3: 135/95,165/105,185/125, 205/135