Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am (no 10:00am)

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Clean (Clean Complex x 6 sets:

1 clean pull

1 hang power clean

1 hang squat clean


2 drop sets:

1 complex at 90%

1 complex at 80%

)

Metcon

Metcon (Time)

4 rounds for time:

12 toes to bar

16 double db/kb hang clean

20/16 cal echo bike / bike erg
L1: B/P – 25/20

L2: Y/B – 35/25

L3: G/Y – 50/35