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

Strength

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

5 weighted dips
Increase loading across as many sets as possible.

Perform dips on rings or straight bars.

Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

4-way sled push

20 lateral box step over

20 weighted sit ups

20 deadlifts
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates