Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Thanksgiving Day
8:30am Class
Metcon (AMRAP – Rounds and Reps)
In thankful teams of two,
28 minute AMRAP
100 gobble gobble squats (goblet)
100 stuffed slam balls
100 pilgrim push-ups
100 dinner bell swings (KB)
100 plate clean and press
L1: B/P+;15lb+ plate; 10+ SB
L2: G/Y+; 35lb/25lb plate; 20+ SB
L3: R/G+; 45lb plate; 30+ SB
Turkey Trot 5k run
9:30am 5k Run
5k Run (Time)
Max Effort 5k Run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
241127 (Time)
– RX –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
– INTERMEDIATE –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
– BEGINNER –
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
– MASTERS 55+ –
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups
Skill Work (Checkmark)
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
Stretching (Checkmark)
1 set:
200-m cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side
– AT-HOME – (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Alternating DB snatches (35/50 lb)
Burpee to a target (12 in)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Reps)
20 minute EMOM
Min. 1 | :45 max alternating DB snatches
Min. 2 | :30 handstand hold
Min. 3 | :45 max DB squat clean
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the cleans
L1: 20/10
L2: 50/35
L3: 70/50
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
L1: B/P; burpee + jumping pull-up
L2: G/Y
L3: R/Y
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Skill Endurance (AMRAP – Reps)
20 minute EMOM
Min. 1 | :45 max alternating DB snatches
Min. 2 | :30 handstand hold
Min. 3 | :45 max DB hang clean
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the cleans
L1: 20/10
L2: 50/35
L3: 70/50
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
L1: 45/35; burpee + jumping pull-up
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Skill
Weightlifting (Weight)
5 sets of:
1 clean pull
+ 1 squat clean
+ 1 hang squat clean
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Power clean
Burpee over bar
Kipping pull-ups or jumping pull-ups
L1: 45/35
L2: 95/65
L3: 135/95+
(note: 55 reps of each)