TROPICAL STORM UPDATES CROSSFIT 9 ST PETE FL

TROPICAL STORM UPDATEWS

We're tracking Tropical Storm Elsa and making some schedule adjustments.

Please check Wodify before heading to the gym!

Gabe Krepper CrossFit 9 St Pete FL

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MEmber News & Updates

On the News: Fees Waived for Members Impacted by Federal Shutdown

January 12, 2019
spectrum bay news 9 story crossfit 9 waives fees for federal employees affected by shutdown st pete fl

CrossFit9 is waiving fees for members who are federal government workers whose pay is affected by the current government shutdown. We’re committed to doing so for the entirety of the shutdown. We emailed our members earlier this week to let them know, and we’re thrilled at the community’s response. Not only are 9’ers donating to… Read more »

The January Hustle starts NOW.

January 3, 2019

We all know the statistics. Eighty percent of New Years Resolutions fail before the month is even over.

On the News: How to Make Resolutions That Stick!

January 1, 2019
crossfit 9 st pete florida bay news 9 new years resolutions

Reporter Virginia Johnson of Spectrum Bay News 9 paid us a New Year’s Day visit to see what makes and breaks a fitness resolution. Ready to rock? We have intro specials running right now! Sign up for your FREE on-ramp consultation today! SCHEDULE Here

Today’s WOD

CrossFit WOD - Thu, Apr 25
  April 27th 9:30am    Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the  Manion Hero WOD.  Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.

Details here:  https://cf9.co/3W26XUY
Skill
Barbell Glute Bridge (5 x 8 )
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s

Work to a heavy set of 8

Go heavy and grow that 🍑

30 sec hollow hold between sets

Metcon
Metcon (Time)

For time:
5-10-15-20-25
Echo bike calories
Single arm DB hang clean and jerk, left-arm (50/35)
Single arm DB hang clean and jerk, right-arm (50/35)

Lateral burpees over db