Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (5 x 1)
Increase weight each set
Scaling: 5 x 3-5 reps for more practice
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3, 6, 9, 12…
Cal Ski or Echo Bike
Dumbbell box step-ups (two DBs)
Set box slightly above knee height
L1: bodyweight
L2: 35/20 DBs
L3: 50/35 DBs