CrossFit9 – CrossFit WOD Strength Push Jerk (3 x 2) Accessory: small plate ATYTs 3 x 10 Split Jerk (4 x 1) Metcon Metcon (Time) 4 rounds for time: 400m run or 1000m bike erg 25 KB swing 20 single arm OH KB lunge (10R/10L) L1: Y/B L2: G/Y L3: R/G
220704 – Independence day
CrossFit9 – CrossFit WOD Metcon Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here9FITers and L1 athletes adjust as follows: 8-10 rounds:… Read more »
220702
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) In Teams of 2, Relay style… 30 minute AMRAP: 100m run 15 KB swings 5 squat cleans L1: 45/35; B/P L2: 95/65; G/Y L3: 135/95; R/G
Fourth of July Holiday Schedule 2022
We’ll be open for these special holiday hours on Independence Day! Monday, July 4th Class Times: 7:30 AM CrossFit + 9FIT 9:00 AM CrossFit + 9FIT 10:30 AM CrossFit + 9FIT Tuesday, July 5th: Resume normal hours Holidays are often a busy time, so be sure to reserve your spot now! Visitors: If you plan to… Read more »
220701
CrossFit9 – CrossFit WOD Strength Front Squat (4 x 5-8 reps) Metcon Metcon (Time) 6 rounds for time: 350m row or ski 12 shoulder to overhead 8 burpees over bar L1: 45/35 L2: 95/65 L3: 135/95
220630
CrossFit9 – CrossFit WOD Strength Snatch Complex (12 minute EMOM) 1 snatch deadlift + 1 hang power snatch + 1 power snatch Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 2-way sled push 15 bench press 10 ab rollouts 500m bike erg L1: 45/35 L2: 135/65; 3/2 45# plates L3: 155/95; 4/3 ‘’
220629
CrossFit9 – CrossFit WOD Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereScale weight as… Read more »
220628
CrossFit9 – CrossFit WOD Strength Push Press (3 x 3) Accessory: 3 x 15 banded pull aparts Push Jerk (3 x 2) Metcon Metcon (Time) For time: *21*15*9* Overhead squat Toes to bar *200m run L1: 45/35 L2: 95/65 L3: 115/85 Finisher Sit-ups (100 sit-ups or 50 GHDs)
220627
CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 8 per leg) Accessory: 3 x 10 KB or DB Romanian deadlift Metcon Metcon (AMRAP – Rounds and Reps) 3 x 4 minute AMRAP: 25/20 Calorie row or ski 20 Power cleans 15 Burpee box jump overs (24″/20″) Rest 3 minutes between rounds, pick… Read more »
220625
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 35 Minute AMRAP: (In Teams of 2) 400m Rainbow Run 80 Bend + Snap Slam Balls 70 Drop it Low Goblet Squats 60 Always Extra Echo Bike Calories 50 Stonewall DB Situps 60 Get It Queen SA DB Hang Clean + Press 70 Shoot… Read more »