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 (no 10:00am)
CrossFit9 – CrossFit WOD
Class Workout 7:30am and 8:30am
Core Warm Up (Checkmark)
Every 2 Minutes on the Minute for 3 Rounds
5 SL V-Ups – right
5 SL V-Ups – left
5 V-Ups – both
10 Side Plank Oblique Twists per side
(6 minutes total)
optional – add light db for oblique twist
Metcon (Time)
Partner “Andi”
In Teams of Two,
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
Split Reps Evenly
Rx: 65lb/45lb
CrossFit Open 2024 – 9:30am
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here