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!

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MEmber News & Updates

WTF is The CrossFit Open? (And How Do I Sign Up?)

December 28, 2016

You keep hearing coaches mentioning “Open standards”. Your classmates are whispering about signing up for the Open this year. Leading one to wonder… WTF is the CrossFit Open? First, a primer… What is the Open?What is the Open? Host Rory Mckernan explains this global event. Posted by The CrossFit Games on Friday, January 29, 2016… Read more »

Introducing 9Fit Bootcamp!

December 28, 2016

Our #9Nation family is growing! We initially tested the waters by adding a class stripped of technical movements, and the response was clear. You wanted MORE! This class now has a new name: 9Fit! It’s a simple name with a simple premise. All-around conditioning. No barbells. No advanced gymnastics movements. Who is it for? This is a class for the… Read more »

We’re OPEN for Tropical Storm Hermine

December 28, 2016

Normal class hours, #9Nation!

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Today’s WOD

CrossFit WOD - Wed, Mar 29
Strength
Pause Back Squat (Low Bar 10 x 2 reps @ moderate 30-60 sec rest)
Hold at bottom for 2-3 seconds before ascending.
<p>TC: 15 minutes</p><p>Score: Weight</p>
Metcon
Metcon (7 Rounds for reps)
<p>Every 2 minutes x 7</p><p>20 wallballs* (20/14)</p><p>10 burpees to target @ 6"</p>
<p>*unbroken</p><p> </p><p>TC: 14 minutes</p><p>Score: Each round for time</p><p> </p><p>L1:12/10lb wallball; 8 burpees</p>
Extra Accessory
Accessory (Checkmark)
<p>4 sets:</p><p>8R/8L Lateral Box Step-down</p><p>12 Calf raises</p>

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