Announcements

New Class Time!

Due to popular demand, we’re adding a 4:30 pm 9FIT class on Tuesdays!

That means 9FIT 4:30 will be available MTWF.

Don’t forget, if you invite a friend, they’ll get their first 9FIT free at 9fitstpete.com!

CrossFit9 – CrossFit WOD

Strength

Strength (No Measure)

Strict Pull-Ups / Bar Muscle Ups

L3: 5 x 2-3 reps

Pullover + Eccentric strict bar muscle up

L2: 5 x 5

Strict Chest to Bar Pull-Ups

L1: 5 x 5

Pull-ups w/ toe spot or partner spot
Accessory:

30 sec arch hold between sets

Metcon

Metcon (Time)

4 rounds for time

10 Deadlifts

10 Feet elevated ring rows

25/20 Cal Echo Bike
Score: Time

L1: 95/65

L2: 225/155

L3: 275/185; 15 ring rows