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
Strength
Bench Press (5 x 10)
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry (50/50)
250m ski erg
L1: B/P
L2: G/Y