Announcements

9’er Beach Day!

Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.

NEW CLASS TIME

Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.

CrossFit9 – CrossFit WOD

Strength

Single leg (Weight)

Front rack Bulgarian split squat (with barbell)

4 x 12 (6R/6L) @ heavy

No rest between legs, 2 minutes rest between sets. Start with weaker leg

L1: Split squat (no rear foot elevation)
TC: 15 min

Score: Weight

Metcon

Metcon (Time)

3 rounds:

2000/1500m bike erg or 1000/750m row

200m sled pull

15 KB swing

15 burpees

L1: 1×45; Y/B

L2: 2×45; G/Y

L3: 3×45; R/G – Russian 25 KB swing, 25 burpees
TC: 22min

Score: Time

Extra Accessory

Accessory (Checkmark)

Clam shells

3 x 12/12
Goal: Glute stability

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