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

7:30am and 8:30am Class

Metcon (AMRAP – Rounds and Reps)

5 rounds for time with a partner:

30 pull-ups

40 wall-ball shots

400-m run
Divide pull-ups and wall-ball shots evenly, and run together.

CrossFit Open 2024 – 9:30am

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

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

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

5 weighted dips
Increase loading across as many sets as possible.

Perform dips on rings or straight bars.

Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

200m sled pull

20 weighted sit ups

20 deadlifts
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates

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

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

5 weighted dips
Increase loading across as many sets as possible.

Perform dips on rings or straight bars.

Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

4-way sled push

20 lateral box step over

20 weighted sit ups

20 deadlifts
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates

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

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

10/10 single arm db row
Increase loading across as many sets as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

4-way sled push

20 lateral box step over

20 weighted sit ups

20 dips
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates

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

Weightlifting

Snatch (5-5-3-3-1-1-1
)

Option 1: Heavy snatches increase weight across sets

Option 2: Complex of 1 rep = 1 snatch + 1 overhead squat for position practice

Metcon

Metcon (Time)

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (50/35)

2-4-6-8-10-12

Burpees over the DB

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

Skill

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

4 strict handstand push-ups

8 strict knees-to-elbows

12 single-leg squats*

Rest 3 Minutes

10 Minute AMRAP

10 toes-to-bars

15 Russian KB swings (R/G)

200m run
*single leg squat variations

pistol squat

split squats (weighted)

high box step down/up

reverse lunges (weighted)

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 (Every 3 Minutes on the Minute x 5 rounds
*Increase weight each round
)

Minutes 0-3: 10 back squats

Minutes 3-6: 8 back squats

Minutes 6-9: 8 back squats

Minutes 9-12: 6 back squats

Minutes 12-15: 6 back squats

Metcon

Metcon (AMRAP – Reps)

4 x 3 Minute AMRAPs

10 box jumps

15 push-ups

Max-calorie row in remaining time

Rest 2 minutes between rounds
Score is total calories rowed

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

Weightlifting

Clean (2 x 5 @ 50-60%
3 x 4 @ 60-70%

2 x 3 @ 65-75%)

This is a deload from heavy cleans the past two weeks. Focus on the speed of each rep, and perfect technique

Metcon

Metcon (Time)

5 rounds for time:

50 double-unders

10 thrusters
L1: 45/35

L2: 95/65

L3: 115/85

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

Midline

Metcon

Midline (Checkmark)

8 minute EMOM

Odd: 3 0 sec plank hold

Even: 20 sec L-Hang on Bar
L1: tuck hang, or active hang

L3: Plank 20 sec plank per arm; L-Hang straight legs + feet as high as possible

Metcon (Time)

In Teams of Two,

For time:

10 overhead squats (125/185 lb)

400-meter run

20 overhead squats (105/155 lb)

400-meter run

30 overhead squats (95/135 lb)

400-meter run

40 overhead squats (65/95 lb)

400-meter run

50 overhead squats (35/45 lb)

400-meter run
Split reps evenly, run together

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

Strength (Weight)

For Load:

21*15*9*

Heavy & Unbroken Sumo deadlifts

*After every round, perform a down and back sled push in parking lot.
Go as heavy as possible for each set, but each must be unbroken.

**large classes share barbells to conserve plates

Metcon

Metcon (Time)

5 rounds:

40 double-unders

20 toes to bar or v-ups

Rest 1:00 between sets.