CrossFit WOD – Sat, Jun 15

Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother – move through rapid fire. Someone moving on the bar at all times

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.