Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

Every 5 minute on the minute x 6 rounds:

20/16 Cal Row / Ski (Alternate)

Run 400m
Score = time each round

Alternate one round row, then one round ski for 3 rounds on each machine

12 Minute EMOM

D-Ball over shoulder x :40

D-Ball Lunge x :40

Single Arm KB OH Hold x :40 (:20 per side)

Burpees x :40