Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – Special Events
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec