CrossFit WOD – Fri, Jun 30

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Announcements

New 9FIT Classes

We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room.

Effective July 1.

Class Caps in Effect

We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please:

  • respect the class capacity shown on Wodify and only attend if you have an actual reservation (not a waitlist spot).
  • respect the folks on the waitlist. If you cannot make it, please cancel your reservation so the people on the waitlist have a chance to attend.

Common courtesy and mutual respect help us avoid awkwardly turning people away or enacting no-show and late cancellation penalties (all of which are commonplace at most class-based gyms). We don’t want that, either.

 

Thank you in advance! 🙏

CrossFit9 – CrossFit WOD

Metcon

Front Squat (5 x 5)

75% of 1RM

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Ring muscle ups

7 Power Cleans

12/9 Cal Row
L1: 45/35

L2: 135/95

L3: 165/115