Announcements
NEW CLASS TIME
Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
HSPU & Wall-facing HSPU Skill Work
TC: 15 minutes
Score: Checkmark
Scaling Options
L1: 4 sets: 20 second head stand + 5 push-up with tempo
Headstand + Push-Ups
L2: 5 x 5 Pike HSPU OR
5 sets: hold top 5 seconds, down 5 seconds, headstand 5 seconds + 5 push-up
L3: 5 x 5 Wall Facing HSPU
Metcon
Metcon (3 Rounds for reps)
3 rounds x 1:00 stations, each full round for reps
1. Crossover singles
2. Toes to bar
3. Calorie row
4. Power snatch
5. Rest
TC: 15 minutes
Score: Reps
Scaling Options
L1: Single unders; Feet anchored sit-ups or swinging leg raises; 45/35
L2:Crossover singles or double unders; 75/55
L3: 95/65
Finisher
Murph Prep (No Measure)
800m run
50 air squats