Announcements

🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th

Saturday – 7am CF & 9FIT

Sunday – 7am CF & 9FIT

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Clean and Muscle Up Technique (No Measure)

15 – 20 min practice and drills
Positional mobility & strength work

Metcon

Metcon (Checkmark)

3 rounds:

250 meter Row

Power clean – round 1: 21 reps; r ound 2: 15 reps round 3: 9 reps

250 meter Row

Muscle-up round 1: 5 reps; r ound 2: 4 reps round 3: 3 reps

250 meter Row

Strict Pull-ups, max set each round