Announcements

🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022

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CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 banded or foam roller hamstring curl

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run

12 deadlift

15 pull-ups

L1: 95/65

L2: 205/135

L3: 205/135 UNBROKEN; 7/5 bar muscle-ups

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In Teams of 2… Relay style

30 minute AMRAP:

100m run

5 hang squat clean

6 burpees over bar

L1: 45/35

L2: 115/85

L3: 165/115

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Sled Push (across parking lot)

Heaviest Possible One Way

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power snatch

HSPU

L1: push-ups or overhead press; 45/35

L2: HSPU; 95/65

L3: Strict HSPU; 115/85

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 6-8)

Accessory: 3 x 12 skull crushers

Metcon

Metcon (Time)

For time:

75 KB swings

50/40 calorie echo bike

25 deadlifts

800m run

L1: 95/65

L2: 225/155

L3: 265/175

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 DB RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

20 single arm OH DB lunges (10R/10L)

20 wallballs (20/14#)

12 toes to bar

L1: 20/15+

L2: 35/25+

L3: 50/35+

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 6)

Accessory: 3 x 12 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes x 8 rounds complete…

15/12 calorie row

5 power cleans

Rest the remainder of the 2 minutes

L1: 45/35, 12/10 calorie row

L2: 115/85

L3: 155/105; 17/14 calorie row

*Cap row at 1 minute

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

 

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

Wood (Time)

5 Rounds For Time

400 meter Run

10 Burpee Box Jumps (24/20 in)

10 Sumo-Deadlift High-Pulls (95/65 lb)

10 Thrusters (95/65 lb)

1 minute Rest
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

 

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2… Relay style

15 minute AMRAP:

10/8 calorie echo bike or ski

12 single arm DB hang clean + press

10 box jump overs

Rest 3 minutes

15 minute AMRAP:

100m run

12 single arm devil press

10 pull-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

 

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

“I Came In Like A Butterball” (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

100 wallballs (20/14)

100 calorie row

6 rope climbs

100 overhead walking lunges with plate (45/35lb plate)

100 KB swings (G/Y)

100 calorie ski

6 rope climbs

L1: 2:1 Ground to standing pulls