Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »
CrossFit WOD – Sat, May 6
Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »
CrossFit WOD – Fri, May 5
Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »
CrossFit WOD – Thu, May 4
CrossFit9 – CrossFit WOD Skill Technique Thursday (Checkmark) 15 Minutes of Practice: A) Rope Climb Practice OR B) Handstand Hold PracticeScaling Options: L1: Rope Pull-ups; Foot locking; Box Pike HS hold L2: Climb in as few “pulls” as possible; Partner Spot HS Hold (no wall) L3: Legless; L-Sit or Straddle climb starting with butt on… Read more »
CrossFit WOD – Wed, May 3
CrossFit9 – CrossFit WOD Weightlifting Every Minute on the Minute (Weight) 10 Minute EMOM 3 Deadlifts 3 Power CleansScaling Options L1: 65/45 L2: 115/75 L3: 155/105 Metcon Metcon (Time) 8 Rounds for time 200m Run 15 Wallballs 20/14lbsScaling Options L1:5 rounds;12/10 lbs L2: 14/12lbs L3: 20/14 lbs Score: Time TC: 16 Min Extra Accessory Post… Read more »
CrossFit WOD – Tue, May 2
CrossFit9 – CrossFit WOD Strength Back Squat (Work up to a 2 Rep Max) L1: 6 x 2 @ Tempo 3 down, 1 sec pause at bottom, fast up, 1 sec pause at top Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Scaling Options L1: 5 Ring… Read more »
CrossFit WOD – Mon, May 1
CrossFit9 – CrossFit WOD Strength Strength (No Measure) 4 sets for quality 5 Strict pull ups 10 Bench press @ 65-70% Rest 2 minutes between setsScaling Options L1: Toe spot pull-ups L2: Strict Pull-Ups L3: Weighted Strict Pull-ups TC: 15 minutes Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 5 Squat Snatch 10… Read more »
CrossFit WOD – Sat, Apr 29
CrossFit9 – CrossFit WOD Metcon Metcon (Time) In teams of 2, one partner works at a time: For time: 100 DB walking lunges 200 double under 90 DB thrusters 200 double under 80 DB hang clean and jerk 200 double under 70 devil pressL1: 2×20/15 L2: 2×35/25 L3: 2×50/35 Extra Accessory Core (Checkmark) 3 x… Read more »
CrossFit WOD – Fri, Apr 28
CrossFit9 – CrossFit WOD Weightlifting Back Squat (6 x 10 @ 60% ) Rest 2 minutes between sets L1: 6 x 6 TC: 18 minutes Score: Weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 minutes: 21/18 Cal Row or Echo Bike 15 KB swings 9 BurpeeScore: Rounds & Reps Scaling Options L1:15/12 Cal… Read more »
CrossFit WOD – Thu, Apr 27
CrossFit9 – CrossFit WOD Gymnastics Gymnastics Practice (Checkmark) Handstand Walk Practice (Stand before you walk…) HS hold HS hold + Shoulder tap/one arm holds HS walk Beginner – Pike hold feet on box – Inchworm – Walk around the box Intermediate – Assisted with partner spotting Advanced – Unbroken walk 25ft down and 25ft back… Read more »