Meet Jessica Zak, one of our CrossFit and CF9 Barbell athletes whose journey can answer the age-old question: Will lifting weights make me bulky?
CF9 Stories: Jessica Crushes the “Bulky” Myth
CF9 Stories: Beyond “Before and After” with Molly
Yes, there are great “before and after” photos involved, but Molly Pritchard’s story is much more than that. As warm and inviting as the Sunshine City itself, Molly is a human sunbeam. Anyone at CrossFit9 will tell you Molly is a tireless cheerleader for her teammates, finder of endless positivity, and just really, genuinely sweet. You’d… Read more »
Movement Tip Monday: The Lower Back Mobility Tool You’re Not Using
If you’re like many athletes, lower back pain can be a big factor in your movement.
Movement Tip Monday: The ABC’s of Upper Back & Shoulder Strength!
Let’s face it: Upper back and shoulder strength is the great divider in these scenarios:
Movement Tip Monday: The Core Strength Hold You’re NOT Doing!
CRUSH your front rack and overhead movements with this core builder!
Movement Tip Monday: Add “Umph” to your Squat
More squatting power: Words that will perk up the ears of even the most seasoned lifters!
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CrossFit9 – WOD Skill Metcon (Weight) 12 Minutes EMOM: ODD: 5 Front Squat EVEN: 10 Burpees Over Bar L1: Goblet Squat L2: 135/95+ L2: 185/125 Metcon Metcon (Time) 27*21*15*9* Kettlebell Swing Box Jump *30 Double Under (L1: 20 attempts) L1: B/P L2: G/Y
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: In Teams of 3 10 Alternating Hang DB Snatch (50/35#) 12 Burpees Box Jump Overs 14 Wall ball (20/14#)
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CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 3 Shoulder to Overhead L1: 45/35 L2: 115/85 L3: 155/105 Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 5/3 Muscle Up (L1: 15 dips) 10 Deadlift 225/155 135/205 15 Calorie Row L1: 95/65 L2: 205/135 L3: 225/155