Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Bench Press (3-3-3-3-3+
– Max reps on the last set.)

– Find a heavy set of 3 bench presses for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure. Use a spotter

Metcon

Metcon (4 Rounds for calories)

4 x 3 minute AMRAPs

15 sumo deadlift high pulls

15 toes to bar

Max cal row

Rest 90 sec beween AMRAPs
L1: 45/35; hanging leg raises/knee raise

L2: 95/65

L3: 115/85+