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.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Strength

1¼ Back Squat (4 x 8-12)

https://www.catalystathletics.com/exercise/168/1-14-Squat/

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 Abmat Sit-ups

20 Shoulder to overhead

10 Hang power snatch
L1: 45/35

L2: 75/55

L3: 95/65