Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
Holiday Weekend Hours
Saturday, May 25
- Murph (8:30 AM–10:30 AM)
Sunday, May 26
- Regularly scheduled 9FIT at 8:30 AM and 9:30 AM
Memorial Day Monday, May 27
- 7:30 AM (all CF + 9FIT)
- 8:30 AM (all CF + 9FIT)
- 9:30 AM (all CF + 9FIT)
- Early close at 10:30 AM
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 3 +)
Last set perform max reps
Use last week 5 reps as a metric for this week
Metcon
Skill (Checkmark)
20 Minute EMOM:
Odd min | 5 front squats
Even min | 3 ring muscle-ups
Front Squats – no set weight for these; can build in weight as you go if you want to
L1: Scaling for strength development (see below)
L2: 3 RMU
L3: 5 RMU
Scaling:
support holds
bottom dip holds
eccentric dips
dips
jumping ring muscle ups
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
30 minute AMRAP
5 pull-ups
10 push-ups
15 air squats
Partners will complete a full round then switch back and forth
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Metcon
Nutts (Time)
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (Checkmark)
8 Minute EMOM
2 Single arm overhead squats per arm
Rest 1:00
8 Minute EMOM
1 Turkish get-up per arm
Skill (No Measure)
EMOM 20:
1 power snatch
1 hang power snatch
Build in load, prioritizing mechanics.
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (Weight)
8 Minute EMOM
2 Single arm overhead squats per arm
Then,
Sit-ups the remainder of the minute
Rest 2:00
8 Minute EMOM
1 Turkish get-up per arm
Then,
Arch hold or arch rocks for remainder of the minute
Go as heavy as you wish!
Scaling:
Single arm front rack squats instead of overhead
Turkish sit-ups instead of full get ups
Single arm holds
Heavy Day (Weight)
EMOM 20:
1 power snatch
1 hang power snatch
Build in load, prioritizing mechanics.
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (AMRAP – Reps)
EMOM 12:
Minute 1 | :30 calorie bike sprint
Minute 2 | :30 sec max devils press 35/20
Minute 3 | :30 sec handstand or headstand hold variation
Metcon
Metcon (Time)
For time:
50-40-30
Wall-ball shots
5-4-3
Ring Muscle Ups
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (AMRAP – Reps)
EMOM 12:
Minute 1 | :30 calorie bike sprint
Minute 2 | :30 sec max devils press 35/20
Minute 3 | :30 sec handstand or headstand hold variation
Metcon
Metcon (AMRAP – Reps)
5 rounds for max reps:
:30 row
:30 push-ups
Rest 2:00
Score is total calories and push-up reps.
All out sprint unbroken for each :30 period
Metcon (Time)
For time:
50-40-30
Wall-ball shots
5-4-3
Ring Muscle Ups
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (AMRAP – Reps)
EMOM 12:
Minute 1 | :30 calorie echo bike sprint
Minute 2 | :30 sec handstand or headstand hold variation
Metcon
Metcon (AMRAP – Reps)
5 rounds for max reps:
:30 row
:30 push-ups
Rest 2:00
Score is total calories and push-up reps.
All out sprint unbroken for each :30 period
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill (AMRAP – Reps)
EMOM 12:
Minute 1 | :30 calorie echo bike sprint
Minute 2 | :30 sec handstand or headstand hold variation
Handstand Variations
Pike on box
Single leg pike on box
Facing away from wall
Wall facing
Japanese HS (wide grip)
Close grip HS
Single arm HS
Tuck HS
Straddle HS
Freestanding HS
HS on parallettes
Metcon
Metcon (AMRAP – Reps)
5 rounds for max reps:
:30 row
:30 push-ups
Rest 2:00
Score is total calories and push-up reps.
All out sprint unbroken for each :30 period
L3: can be done with vest
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 10)
Rest 2-3 minutes between sets
Metcon
Metcon (AMRAP – Reps)
5 rounds for max reps:
:30 row
:30 push-ups
Rest 2:00
Score is total calories and push-up reps.
All out sprint unbroken for each :30 period