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
Strength
Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)
Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs
Metcon
Metcon (AMRAP – Reps)
“Optimus”
17 minute AMRAP
349/307m ski
5 strict handstand push-ups
7 strict pull-ups
11 deadlifts
L1: push-ups
Alternate variation: Dual DB/KB Push Press
L2: 135/95
L3: 185/125