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 (no 10:00am)
CrossFit9 – CrossFit WOD
Metcon
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Metcon
Metcon (Time)
For Time:
50 barbell bench press
50 Russian kb swing
50 barbell bent over row
50 db weighed sit ups
50 barbell glute bridge
All 50 reps must be completed before moving to the next movement
Aim for large unbroken sets of each
Example: 30-20-10
L1: 45/35; sit ups; B/P
L2: 95/65; 35/20 db; G/Y
L3: 135/95; 50/35 db; R/G