CrossFit9 – CrossFit WOD Endurance Endurance (Time) Every 4:00 for 5 rounds: 500/400m row Rest with the remaining time in the interval 2:20 cap per interval – scale meters for appropriate intensityL1: 350m max effort Score is slowest interval. Metcon Metcon (Time) 3 rounds for time: 50 air squats 30 American kettlebell swings (G/Y) 10… Read more »
CrossFit WOD – Tue, Mar 19
CrossFit9 – CrossFit WOD Endurance Endurance (5 Rounds for time) Every 4:00 for 5 rounds: 500/400m row Rest with the remaining time in the interval 2:20 cap per interval – scale meters for appropriate intensityL1: 350m max effort Score is slowest interval. Metcon Metcon (Time) 3 rounds for time: 30 American kettlebell swings (G/Y) 20… Read more »
CrossFit WOD – Mon, Mar 18
CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5+) Between sets perform: 10 scap push ups 10 scap pull-ups 10 no monies (banded external rotation) Metcon Unpartitioned Diane (Time) For time: 45 deadlifts (225/155) 45 handstand push-ups
CrossFit WOD – Mon, Mar 18
CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5+) Between sets perform: 10 scap push ups 10 scap pull-ups 10 no monies (banded external rotation) Metcon Unpartitioned Diane (Time) For time: 45 deadlifts (225#/155#) 45 handstand push-ups HSPU Scaling: Incline Pushups x 45 reps Pushups x 45 reps 5 reps of Complex (on wall… Read more »
CrossFit WOD – Mon, Mar 18
CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5+) Between sets perform: 10 scap push ups 10 scap pull-ups 10 no monies (banded external rotation) Metcon Unpartitioned Diane (Time) For time: 45 deadlifts (225#/155#) 45 handstand push-ups HSPU Scaling: Incline Pushups x 45 reps Pushups x 45 reps 5 reps of Complex (on wall… Read more »
CrossFit WOD – Sat, Mar 16
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 Weightlifting Clean… Read more »
CrossFit WOD – Sat, Mar 16
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 Class Workout… Read more »
CrossFit WOD – Fri, Mar 15
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 Metcon (Weight)… Read more »
CrossFit WOD – Fri, Mar 15
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 Metcon 400… Read more »
CrossFit WOD – Thu, Mar 14
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 Metcon… Read more »