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
Midline
Metcon
Midline (Checkmark)
8 minute EMOM
Odd: 3 0 sec plank hold
Even: 20 sec L-Hang on Bar
L1: tuck hang, or active hang
L3: Plank 20 sec plank per arm; L-Hang straight legs + feet as high as possible
Metcon (Time)
In Teams of Two,
For time:
10 overhead squats (125/185 lb)
400-meter run
20 overhead squats (105/155 lb)
400-meter run
30 overhead squats (95/135 lb)
400-meter run
40 overhead squats (65/95 lb)
400-meter run
50 overhead squats (35/45 lb)
400-meter run
Split reps evenly, 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
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
For Load:
21*15*9*
Heavy & Unbroken Sumo deadlifts
*After every round, perform a down and back sled push in parking lot.
Go as heavy as possible for each set, but each must be unbroken.
Rest as needed between sets
Score = total weight lifted + total weight pushed
**large classes share barbells to conserve plates
Metcon
Metcon (Time)
5 rounds:
40 double-unders
20 toes to bar or v-ups
Rest 1:00 between sets.
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
Strength (Weight)
For Load:
21*15*9*
Heavy & Unbroken Sumo deadlifts
Go as heavy as possible for each set, but each must be unbroken.
*After every round, perform a down and back sled push in parking lot.
Rest as needed between sets
Score = total weight lifted + total weight pushed
**large classes share barbells to conserve plates
Metcon
Metcon (Time)
5 rounds:
40 double-unders
20 toes to bar or v-ups
Rest 1:00 between sets.
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
Sumo Deadlift (5 x 5)
Metcon
Metcon (Time)
18 Minute AMRAP:
Sled Push down and back
15 Bench Press
100m Farmer Carry
15 D-Ball Over Shoulder
L1: 45/35
L2: 115/85
L3: 155/115
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
Thruster (10 Minute EMOM
1 Thruster
)
Come from the rack
Metcon
Metcon (Time)
5 rounds for time:
3 rope climbs
10 double-dumbbell devils presses (20/35 lb)
10 box jumps
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
Strict Press (5 x 5)
Push Press (5 x 3)
Metcon
Metcon (Time)
5 rounds for time:
200m run
10 devils press*
10 box jumps
10 db bent over rows OR feet elevated ring rows
*two dbs (one in each hand)
L1:15/10
L2: 35/20
L3: 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
Endurance
Endurance (Time)
2 rounds for total time:
200-meter run
Rest 1 minute
400-meter run
Rest 1 minute
800-meter run
Rest 1 minute
100-meter sprint
Rest 1 minute
Score = total time
Scaling:
200m, 400m, 400m, 100m
Metcon
Metcon (Time)
5 rounds:
10 goblet walking lunges
15 Russian kettlebell swings (53/70 lb)
– Rest 1:00 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
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
2 rounds for total time:
200-meter run
Rest 1 minute
400-meter run
Rest 1 minute
800-meter run
Rest 1 minute
100-meter sprint
Rest 1 minute
Score = total time
Scaling:
200m, 400m, 400m, 100m
Metcon
Metcon (Time)
5 rounds:
10 goblet walking lunges
15 Russian kettlebell swings
30 sec L-Hang
L1: B/P; active hang
L2: G/Y
L3: R/G
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
Endurance
Endurance (Time)
12 Minute EMOM
Odd: 10/8 Cal Echo Bike
Even: 3 Wall Walks
Metcon
Metcon (Time)
5 rounds:
10 goblet walking lunges
15 Russian kettlebell swings
30 sec L-Hang
L1: B/P; active hang
L2: G/Y
L3: R/G
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 (5 x 1)
Metcon
Metcon (Time)
3 rounds for time:
500/400m row
21 burpee pull-ups
L1: 15 burpees + 15 jumping pullups