Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Strength

Shoulder Press (Work up to a 2RM
)

L1:5 x 2 with 3 sec negative

Metcon

Metcon (Time)

3 Rounds for Time:

21 Overhead Squats

15 Dips

21 Kettlebell Swings

15 Burpees
L1: 45/35; B/P; 15reps of everything

L2: 75/55; G/Y

L3: 95/65; R/G

TC: 20minutes

Murph Finisher (Time)

1 Mile Run