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

Midline

Metcon

Midline (Checkmark)

8 minute EMOM

Odd: 3 0 sec plank hold

Even: 20 sec L-Hang on Bar
L1: tuck hang, or active hang

L3: Plank 20 sec plank per arm; L-Hang straight legs + feet as high as possible

Metcon (Time)

In Teams of Two,

For time:

10 overhead squats (125/185 lb)

400-meter run

20 overhead squats (105/155 lb)

400-meter run

30 overhead squats (95/135 lb)

400-meter run

40 overhead squats (65/95 lb)

400-meter run

50 overhead squats (35/45 lb)

400-meter run
Split reps evenly, run together