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:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

2 sets:

20 jumping jacks

30 alternating mountain climbers

10 PVC pass-throughs

5 elbow-to-instep/leg

10 calf stretches/leg

10 counterbalance plate squats

Snatch (Pre-workout
10:00 clock:
Find a heavy 1-rep snatch)

241114 (AMRAP – Reps)

– RX –

AMRAP 15:

Snatch (125/185 lb)

– Every 3:00, including 0:00, run 400 m.

– INTERMEDIATE –

AMRAP 15:

Snatch (95/135 lb)

– Every 3:00, including 0:00, run 400 m.

– BEGINNER –

AMRAP 15:

Snatch (35/45 lb)

– Every 3:00, including 0:00, run 200 m.

– MASTERS 55+ –

AMRAP 15:

Snatch (95/135 lb)

– Every 3:00, including 0:00, run 400 m.

Stretching (Checkmark)

2 sets:

1:00 foam roll upper back

:30 standing pike stretch

– AT-HOME – (AMRAP – Reps)

AMRAP 15:

Alternating DB squat snatches (35/50 lb)

– Every 3:00, including 0:00, run 400 m.