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

Strength

Back Squat (Every 3 Minutes on the Minute x 5 rounds
*Increase weight each round
)

Minutes 0-3: 10 back squats

Minutes 3-6: 8 back squats

Minutes 6-9: 8 back squats

Minutes 9-12: 6 back squats

Minutes 12-15: 6 back squats

Metcon

Metcon (AMRAP – Reps)

4 x 3 Minute AMRAPs

10 box jumps

15 push-ups

Max-calorie row in remaining time

Rest 2 minutes between rounds
Score is total calories rowed