Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (2 Rounds for time)
In teams of two,
30 minute AMRAP
400m run or 50/40 cal echo
60 walking lunges
60 pull-ups
400m run or 50/40 cal echo
60 wallballs
60 kb swings
– Run together; split the remaining work evenly. If echo, 25/20 per person
L1: B/P
L2: G/Y
L3: R/G; 30 BMU