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:
12 toes to bar
16 double db/kb hang clean
20/16 cal echo bike / bike erg
L1: B/P – 25/20
L2: Y/B – 35/25
L3: G/Y – 50/35
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
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds for time with a partner:
30 pull-ups
40 wall-ball shots
400-m run
Divide pull-ups and wall-ball shots evenly, and run together.
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
7:30am and 8:30am Class
Metcon (AMRAP – Rounds and Reps)
5 rounds for time with a partner:
30 pull-ups
40 wall-ball shots
400-m run
Divide pull-ups and wall-ball shots evenly, and run together.
CrossFit Open 2024 – 9:30am
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
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
CrossFit9 – CrossFit WOD
Strength
Superset (Checkmark)
Every 3 Minutes on the Minute x 5 rounds
5 bench press
5 weighted dips
Increase loading across as many sets as possible.
Perform dips on rings or straight bars.
Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
200m sled pull
20 weighted sit ups
20 deadlifts
L1: 95/65; 1 45# plate
L2: 135/95; 3/2 45# plates
L3: 185/125; 4/3 45# plates
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
Superset (Checkmark)
Every 3 Minutes on the Minute x 5 rounds
5 bench press
5 weighted dips
Increase loading across as many sets as possible.
Perform dips on rings or straight bars.
Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
4-way sled push
20 lateral box step over
20 weighted sit ups
20 deadlifts
L1: 95/65; 1 45# plate
L2: 135/95; 3/2 45# plates
L3: 185/125; 4/3 45# plates
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
Superset (Checkmark)
Every 3 Minutes on the Minute x 5 rounds
5 bench press
10/10 single arm db row
Increase loading across as many sets as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
4-way sled push
20 lateral box step over
20 weighted sit ups
20 dips
L1: 95/65; 1 45# plate
L2: 135/95; 3/2 45# plates
L3: 185/125; 4/3 45# plates
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
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (5-5-3-3-1-1-1 )
Option 1: Heavy snatches increase weight across sets
Option 2: Complex of 1 rep = 1 snatch + 1 overhead squat for position practice
Metcon
Metcon (Time)
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (50/35)
2-4-6-8-10-12
Burpees over the DB
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
CrossFit9 – CrossFit WOD
Skill
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
4 strict handstand push-ups
8 strict knees-to-elbows
12 single-leg squats*
Rest 3 Minutes
10 Minute AMRAP
10 toes-to-bars
15 Russian KB swings (R/G)
200m run
*single leg squat variations
pistol squat
split squats (weighted)
high box step down/up
reverse lunges (weighted)
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
CrossFit9 – CrossFit WOD
Strength
Back Squat (Every 3 Minutes on the Minute x 5 rounds
*Increase weight each round
)
Minutes 0-3: 10 back squats
Minutes 3-6: 8 back squats
Minutes 6-9: 8 back squats
Minutes 9-12: 6 back squats
Minutes 12-15: 6 back squats
Metcon
Metcon (AMRAP – Reps)
4 x 3 Minute AMRAPs
10 box jumps
15 push-ups
Max-calorie row in remaining time
Rest 2 minutes between rounds
Score is total calories rowed
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
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
3 x 4 @ 60-70%
2 x 3 @ 65-75%)
This is a deload from heavy cleans the past two weeks. Focus on the speed of each rep, and perfect technique
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
L1: 45/35
L2: 95/65
L3: 115/85