Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (3-3-3-3-3

Beginner option:
5-5-5-5-5)

Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups

L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (3-3-3-3-3

Beginner option:
5-5-5-5-5)

Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups

L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (3-3-3-3-3

Beginner option:
5-5-5-5-5)

Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups

L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (3-3-3-3-3

Beginner option:
5-5-5-5-5)

Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups

L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (3-3-3-3-3

Beginner option:
5-5-5-5-5)

Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups

L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

Rowing warm-up

3 rounds:

:40 row, bike, or ski each partner

– One partner moves through each one of the stretches from the list while the other works.

Stretches:

1) Alternating toy soldiers, slow

2) Alternating Samson stretch

3) Alternating plank reach throughs

241117 (Calories)

– RX –

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 20 with a partner:

Max-calories on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.

– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

200-m recovery walk

2-3 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

AMRAP 20 with a partner:

Max shuttle runs (25 ft)

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner holds the bottom of a squat.

– Partners can only accumulate calories if their partner is holding or hanging.

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

Rowing warm-up

3 rounds:

:40 row, bike, or ski each partner

– One partner moves through each one of the stretches from the list while the other works.

Stretches:

1) Alternating toy soldiers, slow

2) Alternating Samson stretch

3) Alternating plank reach throughs

241117 (Calories)

– RX –

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 20 with a partner:

Max-calories on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.

– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

200-m recovery walk

2-3 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

AMRAP 20 with a partner:

Max shuttle runs (25 ft)

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner holds the bottom of a squat.

– Partners can only accumulate calories if their partner is holding or hanging.

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 round:

3:00 bike, row, or ski (slow)

20 jumping jacks

10 inchworm + push-ups

20 mountain climbers

10 alternating plank shoulder taps

20 air squats

10 up-downs

20 good mornings

10 burpees

3:00 bike, row, or ski (faster)

241116 (Time)

– RX –

3 rounds for time:

10 deadlifts (105/155 lb)

10 burpees over the barbell

Straight into…

3 rounds for time:

10 front squats (105/155 lb)

10 burpees over the barbell

– INTERMEDIATE –

3 rounds for time:

10 deadlifts (75/115 lb)

10 burpees over the barbell

Straight into…

3 rounds for time:

10 front squats (75/115 lb)

10 burpees over the barbell

– BEGINNER –

2 rounds for time:

10 deadlifts (35/45 lb)

10 up-downs over the barbell

Straight into…

2 rounds for time:

10 front squats (35/45 lb)

10 up-downs over the barbell

– MASTERS 55+ –

3 rounds for time:

10 deadlifts (75/115 lb)

10 burpees over the barbell

Straight into…

3 rounds for time:

10 front squats (75/115 lb)

10 burpees over the barbell

Skill Work (AMRAP – Reps)

Post-workout

Accumulate:

30 GHD back extensions

– Rest as needed.

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (Time)

3 rounds for time:

12 DB deadlifts (35/50 lb)

10 burpees over the DBs

– Use two dumbbells.

Straight into…

3 rounds for time:

12 DB front squats (35/50 lb)

10 burpees over the DBs

– Use two dumbbells.

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Metcon (Time)

In teams of two,

For time:

3 rounds:

20 shoulder to overhead (105/155 lb)

10 burpees over the barbell

200m sprint

Straight into…

3 rounds:

20 front squats (105/155 lb)

10 burpees over the barbell

200m sprint

Straight into…

3 rounds:

20 cleans (105/155 lb)

10 burpees over the barbell

200m sprint

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Metcon (Time)

In teams of two,

For time:

3 rounds:

20 shoulder to overhead (105/155 lb)

10 burpees over the barbell

200m sprint

Straight into…

3 rounds:

20 front squats (105/155 lb)

10 burpees over the barbell

200m sprint

Straight into…

3 rounds:

20 cleans (105/155 lb)

10 burpees over the barbell

200m sprint
L1: 45/35

L2: 135/95

L3: 165/115+