CrossFit WOD – Fri, May 26


Memorial Day “Murph”

Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels.

  • 8:00 AM – Doors open, check-in begins
  • 8:30 AM – Program begins
  • 10:00 AM – Time cap
  • Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from CF9). Your wrist band will get you your first drink.

Reserve Here

CrossFit9 – CrossFit WOD


Squat Clean Thruster (10 Minute EMOM
1 Squat Clean Thruster)

Increase weight every 1-2 minutes


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1000m Bike Erg

10 Front Squats

5 Wall walks

200m Farmer’s Carry
L1: B/P; 45/35

L2: G/Y; 105/75

L3: R/G; 155/105