Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 box jumps
20 deadlifts
20/16 cal echo bike
20 hollow rocks
L1: 95/65
L2: 185/125
L3: 225/155