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MEmber News & Updates

Open Season

December 28, 2016

This is it… the CrossFit Open is here! Each week, the Open workouts will be announced on Thursday evenings at 8 p.m. via livecast at the Official CrossFit Games site.  We’ll also have the announcements streaming at CrossFit9, so come in for the weekly watch party! Saturday Mornings are CrossFit Open Day at CF9! Here’s… Read more »

The New CrossFit9.com!

December 28, 2016

Welcome! Whether you are a charter member who has been with us for the past five years, or someone who is just starting to think about taking the step of signing up with CrossFit9, we are glad you are here! As CrossFit9 turns five years old this week, the website is getting a total makeover…. Read more »

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Today’s WOD

CrossFit WOD - Sat, Apr 27
  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
Class Workout 7:30am and 8:30am
9:30AM - Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
http://www.crossfit.com/mt-archive2/007762.html

Scaling is highly encouraged

(this cannot be stressed enough)

  • Partner version (split reps and run together)
  • Air Squat version (think Murph Prep)
  • Scale to less weight
  • Scale to less running meters
  • Perform fewer rounds (example: 5 rounds)
Metcon (AMRAP - Rounds and Reps)

25 minute AMRAP

with a partner:
20 wall-ball shots
10 bar muscle-ups or chest to bar pull-ups
5 wall walks

Partners split work as needed.

Pull-up Scaling:

  • 5 jumping pull-up with negative
  • 2 reps of 5 sec hold at top, 5 sec negative, 5 sec active hang in hollow

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