170114

January 13, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of Two

4 Rounds:

400 M Run (Together)

30 Unbroken Wallball

30 KB Swing (R/G)

30 Box Jump

170113

January 12, 2017

CrossFit9 – WOD

Skill

Bench Press (7 x 2)

Bent Over Row 5 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200 M Row

20 Sit-up with ball

20 Burpees to 6″ target

L1: Sit-up

L2: Sit-up with ball (20#/14#)

L3: GHD Sit up with Ball (10#/6#)

170112

January 11, 2017

CrossFit9 – WOD

Skill

Back Squat (10 Rep Max)

Metcon

Metcon (Time)

6 Rounds:

5 Clean & Jerk

5 Bar Muscle Up (2:1 Pull-up)

L1: 95/65

L2: 135/95

L3: 165/125

Wednesday 170111

January 10, 2017

CrossFit9 – 9Fit Bootcamp

 

Skill

L-Sit (10 x 20 second hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

2-Way Sled Push 3×45/2×45

30 Sledgehammer Hit

30 Push-up

30 Toes to Bar

30 Air Squat

30 Back Rack Lunge

1 Minute Battle Rope

L1: 45/35, knee-ups/ candlesticks

L2: 75/55

L3: 95/65


Tuesday 170110

January 9, 2017

CrossFit9 – WOD

Skill

Hang Squat Snatch

Find 1 Rep Max
Overhead PVC KB Carry

Metcon

Metcon (Time)

100 DU

30 Thruster

30 Calorie Row

30 GHD sit-up or 60

Candlestick

L1: 45/35, 50 DU attempts

L2: 75/55

L3: 95/65

Monday 170109

January 8, 2017

CrossFit9 – WOD

 

Skill

Front Squat (7 x 5)

Metcon

Metcon (Time)

21-15-9

OHSQ*

Box Jump

Then… without stopping…

9-15-21

OHSQ*

Pull-up

L1: 45/35

L2: 75/55

L3: 95/65
* 5 Burpee penalty each time a set of OHSQ is broken.

20 Minute Cap


Heather Coffey Front Squat

Saturday 170107

January 6, 2017

CrossFit9 – WOD

 

Metcon

Metcon (Time)

4 Rounds For Time:

3 Rope Climb

15 Calorie Row

15 Hang Power Clean

15 HSPU

L1: 2:1 Ground to Standing; 75/55

L2: 135/95

L2: legless rope climb; 155/115, deficit HSPU

Kids’ Box Fitness

December 28, 2016

ANNOUNCING OUR NEW KIDS’ CLASS!

  • Wednesdays, 5 p.m., starting October 16
  • Ages 5 and up
  • Kids will have a 30-minute workout, followed by 30 minutes of homework help!
  • Coincides with adults’ open gym
  • Sign up here!

 

 

 

 

Rebecca’s CrossFit9 Story

December 28, 2016

“I was told to go ‘grab a 400’ with the other foundations students. After I found out what that meant and with my Olivia Newton John sneakers tied tightly, I started out the door running with everyone. I got to about 50 meters when I stopped for some air. I walked the rest of the way to the stop sign (the halfway mark). A coach by the name of Zack ran to meet me and encouraged me to jog back to the box. I cried. I couldn’t. I was embarrassed and I could barely breathe. Zack stayed with me the entire time.

“I promised my wife I would give this CrossFit thing six weeks. Then, I could quit. Yay. That is how Kelly got me to go. I was totally going to quit after six weeks. I came home every night and cried because I did not want to be there, but I knew I only had to give it five more weeks. What a wimp I was!

“Thank goodness for the six week promise.

“Week two got a little better, week three, not so bad, week four…was I actually beginning to tolerate this? I was feeling a little stronger. I liked my new CrossFit9 family. Everyone was so nice and supportive. They made it EASY for me to keep going.

“A year and a half and thirty pounds ago I could not even jog 100 meters. This past weekend I completed a six mile, twenty-five obstacle “Savage Race” with my wife and CrossFit9 team.

“CrossFit9 works, cares, supports, lives and loves.”

Rebecca Meyer
Age 50

Chris Goodwin’s CrossFit9 Story

December 28, 2016

“I never heard of CrossFit. I heard of cross training and crossdressing, but not CrossFit. That was approximately three years ago. From high school, to the military, to becoming a police officer, I always strived to stay in good shape. I grew up in the era of big muscle mags like Flex and Muscle & (nothing to do with) Fitness; mottos like ‘go big or go home’, ‘no pain, no gain’, ‘cardio is Spanish for no muscle’, and ‘a big muscle is a strong muscle’! It worked well in my younger days, but eventually it caught up, but I still felt I was doing alright. I was team leader on SWAT, had a 465# 1 rep max on bench, and the SWAT obstacle course posed no problem to complete.

“I was invited by chance to the CrossFit9 Open House at the old downtown location on MLK. The WOD was “Cindy”: a 20 minute AMRAP of 5 pull-ups, 10 push ups and 15 ‘sissy squats’ (as we called them at Gold’s Gym, brah!). I thought to myself after it was explained, piece of cake… I can do that while eating a sandwich. I did it. I sucked. Only six freaking rounds. I was tight and sore for over a flipping week, but I loved it and I wanted more! I was humbled. I stood a besmirched, humbled meathead.

“I did not return for several months. I eventually decided that I would, but first I wanted to get in shape before I joined. Funny/strange/weird. I wanted to train to get in shape… to train to get in shape! WTF. A few months later, I walked into the brand new location of CrossFit9, and I haven’t looked back. After a year I cancelled my meathead gym membership and drank the Kool-Aid. I still have a ways to go, but I’m enjoying the trip. My mobility has improved by leaps and bounds. My cardiovascular conditioning is ten times better than it was.

“However, the best asset at the ‘9’ is the people — trainers and members. I have met some of the coolest, funniest, and supportive people ever. I truly feel lucky and blessed. I’ve spread the word throughout the Saint Petersburg Police Department and some have even drank the Kool-Aid! I get asked about CrossFit9 at the department often. It’s truly a feeling of family when even my grandson can enter the box and instantly be in comfort mode.

“And yes… I will give him some of the Kool-Aid in his sippy cup! 🙂

“Love it here!”

Chris Goodwin

Age 49

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