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
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
3 x 4 @ 60-70%
2 x 3 @ 65-75%)
This is a deload from heavy cleans the past two weeks. Focus on the speed of each rep, and perfect technique
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
L1: 45/35
L2: 95/65
L3: 115/85