Announcements

NEW YEAR’S Hours! 🥂

Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.

If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.

⌛ New Year’s Eve: Normal hours

🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)

2️⃣ January 2nd: No 5 AM class, otherwise regular schedule

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (7 x 1)

*Ideally Squat Clean and Split Jerk

Metcon

Metcon (Time)

4 Rounds for Time

200m D-ball carry (heavy)

10 Clean and Jerk

3 Rounds of Cindy*
*1 Round of Cindy =

5 Pull-ups

10 Push-ups

15 Air Squats

L1: 45/35+

L2: 115/85

L3: 135/95

Announcements

NEW YEAR’S Hours! 🥂

Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.

If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.

⌛ New Year’s Eve: Normal hours

🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)

2️⃣ January 2nd: No 5 AM class, otherwise regular schedule

CrossFit9 – CrossFit WOD

New Years Day

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP In Teams of Two

Buy in: 2024 m Row or Run

20 Devil press with a plate

24 OH plate lunges

20 Cal Ski

24 Burpee to plate

20 Plate Sit up

24 Cal Echo

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

In Teams of Two (AMRAP – Rounds and Reps)

30 minute AMRAP

Buy in:

800m run

2000m bike erg

800m ski

*All 3 must be completed before beginning the workout…

In remaining time:

50 double unders

40 wallballs (20/14#)

30 KB swings

8 rope climbs
L1: 35/25+ (Y/B)

L2: 50/35+ (G/Y)

L3: 70/50+ (R/G)

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 3)

Pendlay Row (5 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

300/250m row

20 DB front rack lunges (10R/10L)

10 DB thrusters
L1: 25/15+

L2: 35/25+

L3: 50/35+

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds for time

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10 @ 50-70%)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

2*4*6*8*10 etc

Front rack lunges (per leg)

*30 double unders

Rest 2-3 minutes

7 minute AMRAP:

2*4*6*8*10 etc

Push press

*100m run
L1: 45/35

L2: 95/65

L3: 135/95

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

2 Rounds

1000m row

100 sit-ups

50 kettlebell swings (R/G)

25 burpees

800m run

100 air squats

50 push-ups

25 pull-ups

CrossFit9 – CrossFit WOD

Metcon

12 Days of Christmas (Time)

For Time

1 Rope climb

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Sit-ups

8 KB swings

9 Pull-ups

10 Calorie bike or ski

11 Toes to bar

12 D-ball to shoulder
Perform like the 12 Days of Christmas song:

1

2,1

3,2,1

4,3,2,1

Etc…

Last round is 12 down to 1

Starting each round at the highest number and working back down each time

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 2)

Metcon

Metcon (Time)

5 Rounds for time

10 Bench Press

20 Cal Row

3/1 Ring Muscle-Up
L1: 45/35 or DBs; 10 Dips

L2: 135/75+ or 50+ DBs

L3: 185/95+ or 70 DBs