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 (Weight)
E2MOM x 10 rounds
1 sled push sprint (40m across parking lot)
keep same weight across all sets – aim for 30 sec or less per set
score = total weight pushed
Metcon
Metcon (Checkmark)
Not for time:
50 barbell bench press
50 kb swing
50 barbell bent over row
50 db weighed sit ups
50 barbell glute bridge
L1: 45/35; sit ups
L2: 95/65; 35/20 db
L3: 135/95; 50/35 db