Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Bench Press (6 x 3)

Metcon

Metcon (Time)

For time

500m row or 20/16 echo bike

5 Rope Climb

400m Row or 16/12 echo

4 Rope Climb

300m Row or 12/8echo

3 Rope Climb

200m Row or 10/6 echo

2 Rope Climb

100m Row or 6/4 echo

1 Rope Climb