Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Metcon (No Measure)
20 Minute EMOM
5 kb/db split squats per leg
10 barbell good mornings
30-45 sec plank hold
3-5 tempo back squats (3 sec down, 3 sec hold, fast up)
Rest and increase weight
Back Squat (1 Rep Max)
Aim for 6-8 working sets building to 1 rep max weight
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Metcon (Time)
For time:
200 meter double kettlebell farmers carry
100 meter left-arm kettlebell overhead carry
100 meter right-arm kettlebell overhead carry
200 meter double kettlebell farmers carry
L2: G/Y
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
OR “Nautical Nancy”
(sub 500m row)
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Metcon (Time)
For time:
200 meter double kettlebell farmers carry
100 meter left-arm kettlebell overhead carry
100 meter right-arm kettlebell overhead carry
200 meter double kettlebell farmers carry
L2: G/Y
Metcon
“Pi” (AMRAP – Reps)
Pi (~3.14159…)
3 Rounds for Time:
1 Turkish Get-Up – right side (R/G)
400m Run
1 Turkish Get-Up – left side (R/G)
500m Row
9 *Unbroken Clean and Jerk
*Unbroken means touch and go… Choose the heaviest weight possible, that can be performed unbroken for nine reps for all three rounds.
Suggested “RX” is 70/53lb KBs and 135/95 C&J unbroken
That being said, this workout should always strive to be completed it with a heavier weight, and different odd objects for the Turkish Get-Ups (KBs/DBs/BBs/Farmer Bar/Anything that is a stability challenge overhead) – This is due to Pi’s irrational, never ending, and non-repeating nature…
The number π (spelled out as ” pi “) is a mathematical constant that is the ratio of a circle ‘s circumference to its diameter , approximately equal to 3.14159. The number π appears in many formulae across mathematics and physics . It is an irrational number , meaning that it cannot be expressed exactly as a ratio of two integers, although fractions such as 22/7 are commonly used to approximate it . Consequently, its decimal representation never ends, nor enters a permanently repeating pattern . It is a transcendental number , meaning that it cannot be a solution of an equation involving only finite sums, products, powers, and integers. The transcendence of π implies that it is impossible to solve the ancient challenge of squaring the circle with a compass and straightedge . The decimal digits of πappear to be randomly distributed , [a] but no proof of this conjecture has been found…
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Metcon (Time)
For time:
200 meter double kettlebell farmers carry
100 meter left-arm kettlebell overhead carry
100 meter right-arm kettlebell overhead carry
200 meter double kettlebell farmers carry
L2: G/Y
Metcon
“Pi” (Time)
Pi (~3.14159…)
3 Rounds for Time:
1 Turkish Get-Up – right side (R/G)
400m Run
1 Turkish Get-Up – left side (R/G)
500m Row
9 *Unbroken Clean and Jerk
*Unbroken means touch and go… Choose the heaviest weight possible, that can be performed unbroken for nine reps for all three rounds.
Suggested “RX” is 70/53lb KBs and 135/95 C&J unbroken
That being said, this workout should always strive to be completed it with a heavier weight, and different odd objects for the Turkish Get-Ups (KBs/DBs/BBs/Farmer Bar/Anything that is a stability challenge overhead) – This is due to Pi’s irrational, never ending, and non-repeating nature…
The number π (spelled out as ” pi “) is a mathematical constant that is the ratio of a circle ‘s circumference to its diameter , approximately equal to 3.14159. The number π appears in many formulae across mathematics and physics . It is an irrational number , meaning that it cannot be expressed exactly as a ratio of two integers, although fractions such as 22/7 are commonly used to approximate it . Consequently, its decimal representation never ends, nor enters a permanently repeating pattern . It is a transcendental number , meaning that it cannot be a solution of an equation involving only finite sums, products, powers, and integers. The transcendence of π implies that it is impossible to solve the ancient challenge of squaring the circle with a compass and straightedge . The decimal digits of πappear to be randomly distributed , [a] but no proof of this conjecture has been found…
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (5 x 4 per leg
10 Minute EMOM
Odd: 4 reps Left Leg
Even: 4 reps Right Leg)
4 reps on one leg only – alternate minutes
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
300/250m ski
Max-reps unbroken handstand push-ups
L1: push-ups
Alternate variation: Dual DB/KB Push Press
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)
Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs
Metcon
Metcon (AMRAP – Reps)
17 minute AMRAP
349/307m ski
5 strict handstand push-ups
7 strict pull-ups
11 deadlifts
L1: push-ups
Alternate variation: Dual DB/KB Push Press
L2: 135/95
L3: 185/125
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)
Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs
Metcon
Metcon (AMRAP – Reps)
“Optimus”
17 minute AMRAP
349/307m ski
5 strict handstand push-ups
7 strict pull-ups
11 deadlifts
L1: push-ups
Alternate variation: Dual DB/KB Push Press
L2: 135/95
L3: 185/125
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
300m – run to the stop sign as if doing an 800, then the 200m mark
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute rounds for reps of:
12 calorie row
24 double-unders
Max-reps wall-ball shots
Rest 2 minutes between rounds.
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
Ski if no running
300m – run to the stop sign as if doing an 800, then the 200m mark
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute rounds for reps of:
12 calorie row
24 double-unders
Max-reps wall-ball shots
Rest 2 minutes between rounds.
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (Clean Complex x 6 sets:
1 clean pull
1 hang power clean
1 hang squat clean
2 drop sets:
1 complex at 90%
1 complex at 80%
)
Metcon
metcon (Time)
4 rounds for time:
4 rope climbs
12 toes to bar
16 single-leg squats*
*variation of SL squats