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:

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

Black Friday:

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

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Superset strict press with pull-ups

Strict Press (5 x 5)

Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)

Metcon

Metcon (Time)

3 rounds for time:

50 double-unders

40 sit-ups

30 push-ups

20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders

L2: box step downs

L3: 75 double unders