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

Class Workout 7:30am and 8:30am

Core Warm Up (Checkmark)

Every 2 Minutes on the Minute for 3 Rounds

5 SL V-Ups – right

5 SL V-Ups – left

5 V-Ups – both

10 Side Plank Oblique Twists per side
(6 minutes total)

optional – add light db for oblique twist

Metcon (Time)

Partner “Andi”

In Teams of Two,

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats
Split Reps Evenly

Rx: 65lb/45lb

CrossFit Open 2024 – 9:30am

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here