Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
For Load:
21*15*9*
Heavy & Unbroken Sumo deadlifts
Go as heavy as possible for each set, but each must be unbroken.
*After every round, perform a down and back sled push in parking lot.
Rest as needed between sets
Score = total weight lifted + total weight pushed
**large classes share barbells to conserve plates
Metcon
Metcon (Time)
5 rounds:
40 double-unders
20 toes to bar or v-ups
Rest 1:00 between sets.