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
Skill
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
4 strict handstand push-ups
8 strict knees-to-elbows
12 single-leg squats*
Rest 3 Minutes
10 Minute AMRAP
10 toes-to-bars
15 Russian KB swings (R/G)
200m run
*single leg squat variations
pistol squat
split squats (weighted)
high box step down/up
reverse lunges (weighted)