WODs - CrossFit 9

I Don’t Have Time to Exercise

December 28, 2016

We make you this promise: We will always respect your time.

Check out a few reasons why CrossFit9 has a long list of athletes who are parents, first responders, business owners, office warriors, and other time-crunched people who need to make every second count.

1. Classes are an hour long. Period.

Warmup. Mobilization. Workout explanation. Skills like strength work and gymnastic progressions. Fat-burning metabolic conditioning. Cooldown. All of this takes place in one hour or less, and under the watchful eye of a CrossFit9 coach. Check out our schedule here.

2. No guesswork.

Don’t you hate that feeling of walking into a gym and wondering what you’re going to do that day? Us, too. That’s why CrossFit9’s expert coaches program the workouts, so you’ll never be left scratching your head.

3. The Best Damn Schedule Around

CrossFit is wonderful, but why pay for a gym if it’s not open when you want to use it? CrossFit9 is open every day of the week, including luxuriously long open gym hours. So if you only have a few minutes to spare, you can still squeeze in a good workout.

4. Make the Most of Your Day

A heart-pounding workout can be the best thing you do for your productivity. A good ol’ endorphin rush will make you clear-headed at work, able to keep up with your kids, and sleep better when you hit the sack.

Ready to take this to the next level? Let’s go!

Danielle’s CrossFit9 Story

December 28, 2016

It’s been almost 3 years since I stepped through the doors of CrossFit9.

I was looking for a change. At that point in my life I was a shy, way-too-skinny girl with asthma, used to sprinting on a treadmill and doing supersets on non-functional machines at a local gym. I had fallen into the trap of worrying what the number on the scale showed and what size Express jeans I could fit in.

I remember being so intimated when I walked into CrossFit9 for the very first time. There were barbells flying, extremely fit people working out half naked doing some sort of upside down push-up. I felt completely in over my head until I realized I would be starting a class with 6 or 7 other people who looked just as scared as me.

From the first foundations class on I fell in love. As the months went on I started to become more confident in what I could do in the gym as well as outside of it. Who would have thought that throwing around heavy weight would give me courage and confidence, and the ability to apply that to my own practice as a physician assistant.

I think what I am most grateful about CrossFit9 is the community — or should I say my second family. There is something about pouring your heart and soul into a workout and looking over and seeing someone struggle just as much as you or cheering you on. It really is true that the last person to finish a WOD gets the loudest cheers. I never thought that warehouse would be my home away from home.

This environment, the coaches, the members, has lit a fire inside of me and I am making goals and doing things I never thought I would do. One word: muscle-up.

In our best Gladiator voice: ARE YOU NOT ENTERTAINED?! Yes, that is a first #muscleup for @gators0887! ??? #CrossFit9 #9Nation

A video posted by CrossFit9 (@crossfit9stpete) on Nov 15, 2015 at 7:09am PST

That’s not the end though! I want to hit a 150 lbs. clean and jerk. The journey never ends. CrossFit and my family at CrossFit9 have pushed me to be better in so many facets of life. For that I’ll continue to drink the “kool-aid”. Cheers!

Danielle Yuftzack

Age 28

Ready to take this to the next level? Let’s go!

Lois’ CrossFit9 Story

December 28, 2016

From marathons, to crushing her first CrossFit Open, to “Murph” with a weighted vest, Lois continues to push her own limits and challenge those around her. We’re proud to call her part of our ‪#‎9Nation‬ family.

Video by Slice.company

What’s the Deal with Barbell Club?

December 28, 2016

If you’re ready to take your weightlifting to the next level, CF9 Barbell Club is right up your alley.

What is It?

We introduced CF9 Barbell Club a few months ago with the aim of introducing Olympic Weightlifting culture at CrossFit9. We want to build awareness and appreciation for a sport we borrow from in many CrossFit WODs, and provide a pathway for athletes who would like to specialize and even go on to compete in weightlifting meets. (After all, we’re a Certified USA Weightlifting Club!)

Vocabulary Lesson: Olympic weightlifting, often shortened to Weightlifting, refers to the Snatch and Clean & Jerk, the events contested at the Summer Olympics– including the one this summer in Rio!

Check out our own George B. at 2016 Senior Nationals!

A video posted by CrossFit9 (@crossfit9stpete) on Apr 3, 2016 at 5:49pm PDT

How Is It Different from CrossFit?

CF9 Barbell sessions differ from our CrossFit classes in several ways.

The biggest difference you’ll see is that CF9 Barbell is a self-led class, with coaches milling about to help athletes break down and fine-tune their form when and where necessary. For that reason, we ask athletes to wait until they’ve had at least 6 months of consistent weightlifting in CrossFit classes before attending CF9 Barbell Club. (Brand new to barbell movements? Scroll down to the bottom!)

Athletes will self-select the best warm-up and mobility work for their body, capping off with assigned light barbell movements to get ready to roll. The programming is written on the white board, allowing lifters to move through at their own pace, taking a couple minutes of rest in between sets. We suggest sharing a platform with someone about your strength, and you’ll be able to help each other set up and break down equipment more quickly.

You Can Be Late. You read that right. Unlike our CrossFit classes, which start immediately at the allotted time, CF9 Barbell is an open lifting session. So if you can make it with an hour to spare and get right to work, you can still get a good session in.

Monday Barbell Club 6:30–8:00 pm in the West Room
Friday Barbell Club 5:30–7:00 pm in the West Room

It’s a Whole Lotta Fun!

It’s true. We love to blast music, chalk up, and get down to business. High fives are highly encouraged. No jerks allowed (except the lifting kind– wink!).

Last week we hosted “Lbs. for Liberty”, our first max out party. Everyone wore their red, white, and blue and kicked off the Fourth of July weekend by looking for a new one rep max in Snatch and Clean & Jerk. There were some misses and a few ugly lifts, but for the most part #9Nation made it RAIN personal records! We toasted the awesome results with a few brews afterwards. Take a look for yourself:

Beginners, Start Here!

If you’re watching that video and think, “I could never do that,” we’re here to help you surprise yourself. Even if you’ve never touched a barbell before, we’ve got you covered.

Join us for our Beginner Barbell class Wednesday evenings at 7:00 pm. Because we want to give you as much 1-on-1 attention as possible, we cap attendance for this class.

Members can RSVP by going to Wodify > Calendar > “Program: Olympic Weightlifting” > and select the next Beginner Barbell class to RSVP.
Not yet a member? Sign up here and let us know in the notes if you’d like to get in on the next Beginner Barbell class!

Ready to take this to the next level? Let’s go!

Chris Shell’s CrossFit9 Story

December 28, 2016

“My name is Chris, I am 44 years young, and this is why I started going to CrossFit9.”

When I was a youth I was very involved in scouting. I spent my summers traveling the country on high adventures. I hiked the Appellation Trail, canoed through Maine, Minnesota, and Canada, and attended summer camps. I never got to visit the most challenging camp, Philmont. Philmont is more than 214 square miles of rugged wilderness in northern New Mexico. A typical trek lasts 12 days and will involve several mountain climbs over 10,000 feet while carrying all necessary gear on your back.

Fast forward 30 years and I have been in scouting with my son Spencer. I now have a chance to visit Philmont with him. Fate had shined on me and given me the second chance of a lifetime. The problem I faced was that I was in no condition to handle this trek. I weighed in around 240 pounds and was basically living a sedentary lifestyle. Though I had experience with running and playing tennis, I knew that in order to prepare for this trek I needed something more, and I would need help to ensure my success.

In January 2016, with only seven months before my big adventure, I knew the time for procrastination was over. By chance, a friend on Facebook liked CrossFit9’s page and I saw that they were offering a three-month special to start. I knew very little about CrossFit at the time. I visited, met with a coach, and attended a free session on a Sunday.

The biggest things that attracted me to this type of workout were that one, you just needed to show up, and two, it was a total body workout. I felt like this sort of training could really be the answer to preparing myself for Philmont. I went to classes four or five days a week in the mornings before work. I made a few small changes to my diet such as adding protein shakes in the mornings and trying to avoid excess carbs. (I’m not too good at that second one.)

After six months I was down more than 20 pounds and I felt amazing. I had energy all day long. During practice hikes with my Troop, I honestly had no issues keeping up with the teenagers. I left for my trek on July 10th, and I hiked over 80 miles through the mountains and climbed several peaks over 11,000 feet. I enjoyed every day of the trek and never felt like I wouldn’t make it through. During the tough climbs and long hikes, I would tell myself “this is just another WOD.” I could hear my fellow members cheering me on as they had so many times when I was the last to finish a tough workout. I would hear the words of encouragement from my coaches, which were sometimes positive and sometimes negative depending on how hard they knew I was pushing it, or whether or not they had their coffee yet.

Yes, the physical changes CrossFit gave me made the hike something I could enjoy rather than regret. More importantly, though, were all of the daily lessons I had learned from my fellow 9’ers. There are too many to name, but my 7 a.m. class knows – these people don’t use the words “can’t” or “quit”, there is only “do.” They show up ready to get physically exhausted and have a smile and a high-five to share afterward. The culture at Crossfit9 gave me much more than the physical challenges did; learning to keep going long after my mind is telling me to rest, encouraging others, and making progress rather than excuses. It’s these lessons that I am most grateful for.