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:

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

Black Friday:

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

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Back Squat (Every 3:00 for 5 sets:
3 back squats)

Metcon

Metcon (Time)

For time:

30 front rack lunges

15 ring dips

1,000-m row

30 front rack lunges

15 ring dips

750-m row

30 front rack lunges

15 ring dips

500-m row
L1: bodyweight; 10 box dips and reduced row (700m, 500m, 300m)

L2: 75/55; 10 ring dips

L3: 95/65