Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Skill

Metcon

Skill (Checkmark)

On a 15 minute clock…

Minutes 0-5 | high box jump practice

Minutes 5-10 | jump rope practice

Minutes 10-15 | plank hold challenge
high box jump – aim for as high as possible (within reason and ability level)

jump rope variations

5 min consecutive singles/double/any jumping

crossover skill practice

Modify if no jumping – 5 min MAX cals on any machine (no lazy nonsense)

plank variations

aim for 5 min straight in any plank hold alternate as you wish

front/side/reverse/star/forearm/single arm

Metcon (Time)

For time:

400-m run

15 box jumps (30 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run
Goal: set various box heights so that you can JUMP (not step up). Practice the skill of jumping – in the beginning, dont worry about the speed of reps