Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Class Workout 7:30am and 8:30am

9:30AM – Manion Foundation Workout

Manion (Time)

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling is highly encouraged

(this cannot be stressed enough)

Partner version (split reps and run together)

Air Squat version (think Murph Prep)

Scale to less weight

Scale to less running meters

Perform fewer rounds (example: 5 rounds)

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

with a partner:

20 wall-ball shots

10 bar muscle-ups or chest to bar pull-ups

5 wall walks
Partners split work as needed.

Pull-up Scaling:

5 jumping pull-up with negative

2 reps of 5 sec hold at top, 5 sec negative, 5 sec active hang in hollow