Announcements
Weekday Schedule Update
The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.
Check Wodify for the most up-to-date schedule. We are updating daily.
Classes Open to The Community ❤️🩹
If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Classes will remain free and open to the public through Sunday, Oct. 20.
9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.
🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.
Sending love your way, #9Nation. 🫶
CrossFit9 – CrossFit WOD
Strength
Push Press (2 x 3
2 x 1
)
Push Jerk (2 x 3
2 x 1)
Metcon
Metcon (Time)
5 rounds for time
200m run
10 DB push press
3/5 dips
L1: 15/25
L2: 35/50 (two dbs); 2/3 ring muscle up
L3: handstand push-up; 3/5 ring muslce up
Skill Work (Checkmark)
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
– INTERMEDIATE –
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
– BEGINNER –
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
– MASTERS 55+ –
21-15-9 reps for time of:
Thrusters (45/65 lb)
Pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)
Announcements
Weekday Schedule Update
The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.
Check Wodify for the most up-to-date schedule. We are updating daily.
Classes Open to The Community ❤️🩹
If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Classes will remain free and open to the public through Sunday, Oct. 20.
9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.
🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.
Sending love your way, #9Nation. 🫶
CrossFit9 – CrossFit WOD
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STRENGTH III – (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
– INTERMEDIATE –
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
– BEGINNER –
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
– MASTERS 55+ –
21-15-9 reps for time of:
Thrusters (45/65 lb)
Pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)
Announcements
Weekday Schedule Update
The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.
Check Wodify for the most up-to-date schedule. We are updating daily.
Classes Open to The Community ❤️🩹
If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Classes will remain free and open to the public through Sunday, Oct. 20.
9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.
🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.
Sending love your way, #9Nation. 🫶
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
5/5 D-ball to shoulder
10 Cal Echo Bike
15 Single Arm DB OH Lunge L arm
15 Single Arm DB OH Lunge R arm
30 Medball Clean
30 Med Ball Sit-ups
30 Sec L-hold
L1: 5/10
L2: 25/35 B/Y
L3: 35/50 Y/G
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
241015 (Time)
– RX –
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
– INTERMEDIATE –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
– BEGINNER –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
– MASTERS 55+ –
3 rounds for time:
21 push-ups
12 hang power cleans (65/95 lb)
800-m run
Skill Work (Checkmark)
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)
CrossFit9 – CrossFit WOD
241015 (Time)
– RX –
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
– INTERMEDIATE –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
– BEGINNER –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
– MASTERS 55+ –
3 rounds for time:
21 push-ups
12 hang power cleans (65/95 lb)
800-m run
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Skill Work (Checkmark)
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
Front Squat (- STRENGTH II –
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STRENGTH III – (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
Announcements
Weekday Schedule Update
The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.
Check Wodify for the most up-to-date schedule. We are updating daily.
Classes Open to The Community ❤️🩹
If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Classes will remain free and open to the public through Sunday, Oct. 20.
9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.
🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.
Sending love your way, #9Nation. 🫶
CrossFit9 – CrossFit WOD
Strength
Front Squat (Front squat
3-3-3-3-3+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run or ski
L1: 35/45; incline push-ups; 400m run
L2: 65/95
L3: 95/135
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
2 rounds:
200-meter jog
10 toe touches
10 calf raises
10 unweighted good mornings
5 inchworm + 1 push-ups
Deadlift (Pre-workout:
EMOM 9:
1 deadlift
)
241014 (Time)
– RX –
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
– INTERMEDIATE –
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
– BEGINNER –
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
– MASTERS 55+ –
10 rounds for time:
20 double-unders
3 deadlifts (165/245 lb)
Stretching (Checkmark)
1 set:
1:00 pigeon/side
1:00 standing calf stretch/side
– AT-HOME – (Time)
10 rounds for time:
30 double-unders
7 double-DB deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– STRENGTH III – (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STAMINA I – (Time)
4 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters at an easy to moderate pace (1:00-1:20).
– 500 meters at a sprint pace (:40-:55).
– 1000 meters at a standing bike pace (1:40-2:05).
– Modifications: row or ski half the distance.
CrossFit9 – CrossFit WOD
Sumo Deadlift (10 Minute EMOM
1 sumo deadlift)
Metcon (Time)
10 rounds for time:
50 double-unders
5 strict pull-ups
5 deadlifts (155/225lbs)
L1: single unders; 10 ring rows
Stretching (Checkmark)
1 set:
1:00 pigeon/side
1:00 standing calf stretch/side
– AT-HOME – (Time)
10 rounds for time:
30 double-unders
7 double-DB deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– STRENGTH III – (Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STAMINA I – (Time)
4 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters at an easy to moderate pace (1:00-1:20).
– 500 meters at a sprint pace (:40-:55).
– 1000 meters at a standing bike pace (1:40-2:05).
– Modifications: row or ski half the distance.
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (10 Minute EMOM
1 sumo deadlift)
Metcon
Metcon (Time)
10 rounds for time:
200m run or ski
5 strict pull-ups
5 deadlifts (155/225lbs)
L1: 10 ring rows
Stretching (Checkmark)
1 set:
1:00 pigeon/side
1:00 standing calf stretch/side