30 Minute AMRAP:
2-Way Sled Push 3×45/2×45
30 Sledgehammer Hit
30 Push-up
30 Toes to Bar
30 Air Squat
30 Back Rack Lunge
1 Minute Battle Rope
L1: 45/35, knee-ups/ candlesticks
L2: 75/55
L3: 95/65
Find 1 Rep Max
Overhead PVC KB Carry
100 DU
30 Thruster
30 Calorie Row
30 GHD sit-up or 60
Candlestick
L1: 45/35, 50 DU attempts
L2: 75/55
L3: 95/65
21-15-9
OHSQ*
Box Jump
Then… without stopping…
9-15-21
OHSQ*
Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
* 5 Burpee penalty each time a set of OHSQ is broken.
20 Minute Cap
Heather Coffey Front Squat
4 Rounds For Time:
3 Rope Climb
15 Calorie Row
15 Hang Power Clean
15 HSPU
L1: 2:1 Ground to Standing; 75/55
L2: 135/95
L2: legless rope climb; 155/115, deficit HSPU
Age: 39
Fitness background: Runner for about 7 years
How long have you been CrossFitting?: Since April, 2012
Least favorite CF exercise or WOD: I don’t really have one, I like the challenges. 🙂
Favorite CF exercise or WOD: Handstand push-ups
Why do you keep coming back to CF9? The people, and the improvements I see in myself
Occupation: Server
Hometown: Cali, Colombia
Favorite cheat meal: Rice!
If you could travel anywhere, where would it be? Asia
Favorite quote: “Use fear as an engine, not a brake.” –Paulo Coelho
What is your 3-month CF goal? Muscle-ups
Age: 57
Fitness background: Marathons, Tae Kwon Do, Black Cat Kenpo. Prior to joining CF9, I was a member of the Tampa Bay Dragon Boat Team and competed with the Blade Runners, until a car accident forced me to stop paddling. At the end of my rehab I started doing boot camps and TRX training for my left shoulder. A family friend recommended that I try CF, and though it’s difficult I just love it and all the challenges it brings! I’m so happy I dropped by one day to check it out and talk with Steve, it’s the best!
How long have you been CF’ing? 4 months
Least favorite WOD/exercise? Surprise! I hate burpees!
Favorite WOD/ exercies? I don’t have favorite WOD, but I would say Filthy Fifty because of all the variety it offers.
What keeps you coming back to CF9? I keep coming back for the different daily challenges and all the wonderful people and trainers. I love that given that we all have different levels of strengths and weaknesses and at various ages, everyone is always encouraging one another, it makes it a wonderful place to come back to!
Occupation: Executive Administrative Assistant at a law firm
Hometown: Republic of Panama, Balboa- Central America
Favorite sports teams: The New York Yankees (the pinstripes run deep in my blood, as I’ve been a Yankees fan since I was 10 years old), New York Giants, and the Tampa Bay Lightning (though I still have a sweet spot in my heart for the New Jersey Devils).
Favorite cheat food?: New York-style pizza and any homemade breads with butter! I could eat an entire loaf on my own… very dangerous!
What do you do in your free time? I love sports, so attending any type of sporting events, mostly baseball, as it’s my passion. I also enjoy going to concerts, movies, and just being outside!
If you could go anywhere in the world, where would you go? The Greek Isles and Belgium (for the beer… the Monks make the best, lol).
Favorite quote: “Life is about experiencing all the things you find interesting and fascinating. Just get out there and experience as much as you can. Participate in life.” — Louie Zamperini
3-month CF goal: Continue working hard, and one day be able to do unassisted pull-ups.
Name: Duncan McCalla
Age: 36
Fitness background: “Not much really. The usual gym routine, running, outdoor activities like mountain biking.”
How long have you been CrossFitting?: “Started at Crossfit Unleashed over in Tampa in February 2012.”
Least favorite CrossFit exercise or WOD?: “If only this was Double Jeopardy. What are overhead squats?! Anyone who has been at the box on OHS day is almost sure to know of my disdain for them.”
Favorite CF exercise or WOD: “Power cleans. I actually like burpees too.”
Why do you keep coming back to CF9?: “I really enjoy the group atmosphere and the motivation I get from it. Helps me get up in the morning now that I usually attend the 7 AM class. I also like the fact that the workouts are programmed and we have awesome coaches to guide us through it all. Takes a lot of the guesswork out of it. If I had to go back to doing it all on my own like I used to in the regular gyms, I don’t think I would get the results that I get here. Beyond all of that, I just want to maintain a healthy lifestyle and Crossfit helps me do that.”
Job/Occupation: Managing Consultant at IBM.
Hometown: “Technically Burgess Hill, England but I spent the majority of my youth in Lanett, Alabama. Yes, it was a culture shock!”
Favorite sports team: Auburn Tigers
Favorite cheat food/meal: “Pretty much anything Italian. Pizza is very high up on the list.”
How do you spend your free time?: “Going to the beach, travel, live music, pretty much anything that gets me out of the house I will do. I have a kayaking trip coming up that I am pretty excited about and I am trying to get back into mountain biking.
If you could travel anywhere, where would it be?: “Sadly, I have never gone back to England since I moved to the U.S. at the tender age of 5, so that is the first place I would like to go.”
Favorite Quote: “Since I hit 36 recently I am fond of ‘Age is an issue of mind over matter. If you don’t mind, it doesn’t matter,” by Mark Twain.
What is your 3-month CF goal?: “I know I have many things that I can improve on so picking out a certain movement or skill is not foremost in my mind. More than anything I want to stay consistent and I think that will result in improvements in other areas. I have a tendency to do well for a few weeks and then slack off on my diet or miss days at the box when I am “not feeling it”. Oh, and double unders. I still can’t do them after all this time. It’s kind of embarrassing at this point! Haha.”
Whether you are a charter member who has been with us for the past five years, or someone who is just starting to think about taking the step of signing up with CrossFit9, we are glad you are here!
As CrossFit9 turns five years old this week, the website is getting a total makeover. The old site has served us well since the very beginning. It was homemade, gritty, and got the job done– and that’s what the spirit of CrossFit is all about! We kept what was awesome about the old site– all of your old WOD archives and comments are still right here– while adding some new functions. Some of them will make vital information easier for you to find (like scheduling and payments), while others (like our social media feed on the homepage) are just for fun! Keep the feedback coming!
Big thanks to 9’er Andi Graham and her team at Big Sea Design & Development for making the new site a reality. In the CrossFit world, we call that kind of long, hard work a “chipper”! And thanks most of all to YOU, because without your support, there wouldn’t be a CrossFit9!
WOD on, 9’ers!
-The CrossFit9 Staff
2014 is here! In the world of CrossFit, the new year means a few different things:
We hope that daring to set the bar high at in 2014 will inspire you do so in your life outside the box, too. We’re wishing you the healthiest, happiest year yet! 3… 2… 1… GO!