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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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
Superset strict press with pull-ups
Strict Press (5 x 5)
Weighted Pull-ups (5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.)
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
L1: elevated push-ups, reverse lunges, single-unders
L2: box step downs
L3: 75 double unders
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)
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
Hang Power Snatch (- RX –
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
– INTERMEDIATE –
Same as Rx’d”
– BEGINNER –
Same as Rx’d
)
Skill Work (Checkmark)
Post-workout
8 sets:
:20 plank hold
:10 rest
Stretching (Checkmark)
Accumulate:
1:00 cobra stretch
:30 foam roll lats/side
– AT-HOME – (Checkmark)
Every 2:00 for 10 rounds:
5-10 left-arm DB hang power snatches
5-10 right-arm DB hang power snatches
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
Carry Complex
Metcon (Time)
3 rounds:
200m farmer carry
100m front rack carry
100m overhead carry (50/50)
L1: B/P
L2: G/Y
L3: R/G
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
4 db or kb snatches, right arm
4 db or kb snatches, left arm
12 medicine-ball cleans (20/14)
Rest 3 minutes
8 minute AMRAP
4 db or kb thrusters, right arm
4 db or kb thrusters, left arm
12 burpees
L1: 20/15/B/P
L2: 50/35; G/Y
L3: 70/50
Finisher (Checkmark)
20-15-10
GHD situps
Bicep curls