CrossFit9 – CrossFit WOD Strength Tempo Back Squat (4 x 3) 3 Count Descent 2 Count Hold Fast AscentIncrease from last week 3 x 15 banded lateral steps per side Metcon Metcon (Time) 5 rounds for time: 400/350m row 12 overhead squats 3/2 ring muscle ups L1: 45/35; 10 ring dips L2: 95/65 L3: 115/85
CrossFit WOD – Sun, Dec 18
CrossFit9 – CrossFit WOD
CrossFit WOD – Sat, Dec 17
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Fri, Dec 16
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Thu, Dec 15
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Wed, Dec 14
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Tue, Dec 13
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Mon, Dec 12
Announcements Re-sign Waiver All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.” Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the… Read more »
CrossFit WOD – Sat, Dec 10
Announcements Update Address! 9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address. Make sure your current address is the one listed! CrossFit9 – CrossFit WOD SANTA SLAM Metcon (Time) In Elf Teams of Two*, For Fun: Get on Santa’s Nice List: 800m Reindeer Run 100 Arctic Air Squats… Read more »
CrossFit WOD – Fri, Dec 9
Announcements 🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022 Update Address! 9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address. Make sure your current address is the one listed! CrossFit9 – CrossFit WOD… Read more »