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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
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 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
241121 (Time)
– RX –
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
– INTERMEDIATE –
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
– BEGINNER –
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
– MASTERS 55+ –
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges
Weighted Pull-ups (Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Stretching (Checkmark)
Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side