Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 6-8)

Accessory: 3 x 12 skull crushers

Metcon

Metcon (Time)

For time:

75 KB swings

50/40 calorie echo bike

25 deadlifts

800m run

L1: 95/65

L2: 225/155

L3: 265/175