Announcements
NEW CLASS TIME
Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
CrossFit9 – CrossFit WOD
Strength
Back Squat (1 rep Max)
TC: 20 minutes
Score: Weight
Scaling Options
L1: Work up to a 3 rep with full ROM
Metcon
Metcon (Time)
5 rounds for time:
200m run or 250m row
12 hang power clean
12 box jump overs
TC: 16minutes
Score: time
Scaling Options
L1:45/35
L2: 95/65
L3: 115/85
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10/10 KB side bends
12 gorilla row