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 x 4 per leg

10 Minute EMOM
Odd: 4 reps Left Leg
Even: 4 reps Right Leg)

4 reps on one leg only – alternate minutes

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

300/250m ski

Max-reps unbroken handstand push-ups
L1: push-ups

Alternate variation: Dual DB/KB Push Press