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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)

Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs

Metcon

Metcon (AMRAP – Reps)

“Optimus”

17 minute AMRAP

349/307m ski

5 strict handstand push-ups

7 strict pull-ups

11 deadlifts
L1: push-ups

Alternate variation: Dual DB/KB Push Press

L2: 135/95

L3: 185/125