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

TWO New Evening WOD Times!

December 28, 2016

Office warriors, listen up!  We’re adding TWO new evening class times!

The CrossFit Open is Back!

December 28, 2016

You’ve trained hard. Now prove your fitness alongside your CrossFit9 family!

NEW CrossFit9 Classes

December 28, 2016

We couldn’t think of a better way to kick off 2015 than to bring you TWO new CrossFit classes, including Yoga! Yoga for CrossFitters 10–11am Sundays in the CrossFit9 West Room Donation based (Suggested: $5) Yoga speak: Restorative vinyasa flow integrated with yin CrossFit speak: Healing active recovery to address your existing aches and pains and prevent… Read more »

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Today’s WOD

CrossFit WOD - Tue, Apr 23
  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.

Details here:  https://cf9.co/3W26XUY
Gymnastics Strength

“Murph Prep”

For Quality (Time)

10-9-8-7-6-5-4-3-2-1:
1) Strict handstand push-ups OR pike push-ups OR pushup negatives (3 sec down)

2) Strict chin-ups OR chin up negative OR rack chin ups


Metcon
Metcon (Time)

3 rounds for time:
50 sit-ups (variations)
30 deadlifts (135/95)

Variations:

  • 30-50 toes to bar
  • 30-50 GHD sit ups
  • v-ups
  • weighted sit-ups

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