Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, 30 minute AMRAP 50 cal bike 20 Muscle snatches 20 Pull-ups 50 Sit-ups (GHDs/V-Ups/Weighted) 400m run (together 50 Sit-ups (GHDs/V-Ups/Weighted) 20 Pull-ups 20 Muscle snatches 50 cal ski

Announcements GYM CLOSED March 29th & 30th We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term! Use this as an opportunity to get out… Read more »

Announcements GYM CLOSED March 29th & 30th We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term! Use this as an opportunity to get out… Read more »

Announcements GYM CLOSED March 29th & 30th We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term! Use this as an opportunity to get out… Read more »

Announcements GYM CLOSED March 29th & 30th We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term! Use this as an opportunity to get out… Read more »

CrossFit9 – CrossFit WOD Strength Power Clean (4 x 10) establish a heavy set of 10. No dropping from the top. Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 10 push press 20 alt. back rack lunges 400m run

CrossFit9 – CrossFit WOD CrossFit Open 25.3

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts… Read more »

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD Skill Turkish Get Up (establish a max on each arm) Pi Day (3.14) “Pi” (Time) Pi (~3.14159…) 3 Rounds for… Read more »

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD Strength Back Squat (20-10-5-3-1) Metcon Metcon (Time) 3 rounds: 20 cal bike or 12 cal ski 3/2 rope climb 20… Read more »