CrossFit WOD – Thu, Jul 6

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Announcements

New 9FIT Classes

We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room.

Effective July 1.

Class Caps in Effect

We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please:

  • respect the class capacity shown on Wodify and only attend if you have an actual reservation (not a waitlist spot).
  • respect the folks on the waitlist. If you cannot make it, please cancel your reservation so the people on the waitlist have a chance to attend.

Common courtesy and mutual respect help us avoid awkwardly turning people away or enacting no-show and late cancellation penalties (all of which are commonplace at most class-based gyms). We don’t want that, either.

 

Thank you in advance! 🙏

CrossFit9 – CrossFit WOD

Strength

EMOM (Checkmark)

12 Minute EMOM

5 Bench Press
L1: 45/35 +

L2: 95/65 +

L3: 135/95 +

Metcon

Metcon (Time)

10 rounds for time

10 DB Thrusters

100-meter sprint
L1: 20/15

L2: 35/25

L3: 50/35

Extra Accessory

Core (Checkmark)

3 sets

10 Weighted Toe touches

15 unweighted toe touches

20 Abmat situps