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

Sumo Deadlift (5 x 6)

Metcon

Heavy Metcon (Time)

For Time

Buy-in: 500m row

9-7-5

Deadlifts

Hang power cleans

Front squats

Cash out: 500m ski
Low reps, so choose challenging weight

L1: 75/55

L2: 135/95

L3: 185/125