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
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
Olympic Weightlifting
Clean (2 x 3 @ 70-80%
3 x 2 @ 80-90%
4 x 1 @ 90%+)
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
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
Olympic Weightlifting
Clean (2 x 3 @ 70-80%
3 x 2 @ 80-90%
4 x 1 @ 90%+)
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks
L1: 45/35
L2: 75/55
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
28 Minute AMRAP
50 cal row
40 push-ups
30 box jumps
20 strict knees to elbox
10 wall walks
– One person works at a time.
– Split the work as needed.
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)
28 Minute AMRAP
50 cal row
40 push-ups
30 box jumps
20 strict knees to elbow
10 wall walks
– One person works at a time.
– Split the work as needed.
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
Olympic Weightlifting
Clean (For load:
3 x 3 @ 70-80%
3 x 2 @ 80-90%
3 x 1 @ 90%+)
Metcon
Metcon (Time)
For time:
100 wall-ball shots (14/20 lb)
400-m run
200-ft DB walking lunge
L1: front rack
L2: 35/20
L3: 50/35
(1 walk red pole to red pole = 25ft – need 8 total)
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
Olympic Weightlifting
Clean (For load:
3 x 3 @ 70-80%
3 x 2 @ 80-90%
3 x 1 @ 90%+)
Metcon
Metcon (Time)
For time:
100 wall-ball shots (14/20 lb)
400-m run
200-ft DB walking lunge
L1: front rack
L2: 35/20
L3: 50/35
(1 walk red pole to red pole = 25ft – need 8 total)
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
Olympic Weightlifting
Clean (For load:
3 x 3 @ 70-80%
3 x 2 @ 80-90%
3 x 1 @ 90%+)
Metcon
Metcon (Time)
For time:
100 wall-ball shots (14/20 lb)
800 m run
200-ft DB walking lunge
Complete in any order; must do all reps before moving to the next
L1: front rack
L2: 35/20
L3: 50/35
(1 walk red pole to red pole = 25ft – need 8 total)
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 10)
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry
L1: B/P
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
Bench Press (5 x 10)
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry (50/50)
L1: B/P
L2: G/Y
L3: R/G