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:
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:
:30 inchworms
:30 push-ups
:30 alternating Cossack squats
:30 shoulder presses
– Hold the bar overhead for at least :01 at the top of each rep.
1 set:
:30 inchworms
:30 push-ups
:30 air squats
:30 push presses
– Hold the bar overhead for at least :01 at the top of each rep.
241126 (2 Rounds for weight)
– RX –
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets:
3 snatches
5 sets:
3 clean and jerks
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
1:00 child’s pose
1:00 couch stretch/leg
Snatch
Clean and Jerk
– AT-HOME – (AMRAP – Reps)
EMOM 20:
Min. 1 | :45 alternating DB squat snatches (35/50 lb)
Min. 2 | :30 handstand hold
Min. 3 | :45 DB squat clean and jerks (35/50 lb)
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the clean and jerks.
– Rest the remainder of minutes 1-4.
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
Weightlifting (2 Rounds for weight)
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
– BEGINNER –
5 sets:
3 snatches
5 sets:
3 clean and jerks
Snatch
Metcon (Time)
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
L1: 10 box dips and reduced row (700m, 500m, 300m)
L2: 10 ring dips
Clean and Jerk
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
Weightlifting (2 Rounds for weight)
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Scaling:
5 sets:
3 snatches
5 sets:
3 clean and jerks
Snatch
Metcon (Time)
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
L1: 10 box dips and reduced row (700m, 500m, 300m)
L2: 10 ring dips
Clean and Jerk
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
Back Squat (Every 3:00 for 5 sets:
3 back squats)
Metcon (Time)
For time:
30 front rack lunges
15 ring dips
1,000-m row
30 front rack lunges
15 ring dips
750-m row
30 front rack lunges
15 ring dips
500-m row
L1: bodyweight; 10 box dips and reduced row (700m, 500m, 300m)
L2: 75/55; 10 ring dips
L3: 95/65
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
Strength
Back Squat (Every 3:00 for 5 sets:
3 back squats)
Metcon
Metcon (Time)
For time:
30 front rack lunges
15 ring dips
1,000-m row
30 front rack lunges
15 ring dips
750-m row
30 front rack lunges
15 ring dips
500-m row
L1: bodyweight; 10 box dips and reduced row (700m, 500m, 300m)
L2: 75/55; 10 ring dips
L3: 95/65