CrossFit WOD – Fri, Mar 1

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

CrossFit WOD – Thu, Feb 29

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

CrossFit WOD – Thu, Feb 29

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

CrossFit WOD – Wed, Feb 28

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.

CrossFit WOD – Wed, Feb 28

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

CrossFit WOD – Wed, Feb 28

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

CrossFit WOD – Tue, Feb 27

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

CrossFit WOD – Tue, Feb 27

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

CrossFit WOD – Mon, Feb 26

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

Olympic Weightlifting

Clean (2 x 3 @ 70-80%

3 x 2 @ 80-90%

4 x 1 @ 90%+)

Metcon

Metcon (Time)

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)

CrossFit WOD – Mon, Feb 26

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

Olympic Weightlifting

Clean (2 x 3 @ 70-80%

3 x 2 @ 80-90%

4 x 1 @ 90%+)

Metcon

Metcon (Time)

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks
L1: 45/35

L2: 75/55

L3: 135/95