Announcements
New Class Time!
Due to popular demand, we’re adding a 4:30 pm 9FIT class on Tuesdays!
That means 9FIT 4:30 will be available MTWF.
Don’t forget, if you invite a friend, they’ll get their first 9FIT free at 9fitstpete.com!
CF9 will be closed Sat/Sun November 4/5th due to hosting The Gymnastics Course
We will have community workouts in the park!
CrossFit9 – CrossFit WOD
Core Conditioning
For Quality (Checkmark)
4 Rounds:
100m Suitcase Carry (50m/50m)
30 sec L-Sit Hold
L1: 20 sec L-Sit hold
Metcon
Metcon (Time)
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
W: 125-lb cleans, 50-lb DBs
M: 185-lb cleans, 70-lb DBs