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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Metcon (No Measure)

20 Minute EMOM

5 kb/db split squats per leg

10 barbell good mornings

30-45 sec plank hold

3-5 tempo back squats (3 sec down, 3 sec hold, fast up)

Rest and increase weight

Back Squat (1 Rep Max)

Aim for 6-8 working sets building to 1 rep max weight