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
Endurance
Endurance (Time)
2 rounds for total time:
200-meter run
Rest 1 minute
400-meter run
Rest 1 minute
800-meter run
Rest 1 minute
100-meter sprint
Rest 1 minute
Score = total time
Scaling:
200m, 400m, 400m, 100m
Metcon
Metcon (Time)
5 rounds:
10 goblet walking lunges
15 Russian kettlebell swings
30 sec L-Hang
L1: B/P; active hang
L2: G/Y
L3: R/G