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
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
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
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
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
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
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
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 rounds:
1:00 row
:30 mountain climbers
10 single-leg dumbbell deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 single-arm dumbbell bent over rows
5 dumbbell windmills/arm
:30 burpees
241119 (6 Rounds for calories)
– RX –
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– INTERMEDIATE –
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
– BEGINNER –
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
– MASTERS 55+ –
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
– Rest 2:00 between rounds.
Stretching (Checkmark)
Accumulate:
:30 figure-4 stretch/side
:30 standing calf stretch/side
– AT-HOME – (6 Rounds for reps)
Every 2:00 for 6 rounds:
15 burpees over an object (6 in)
Max shuttle runs (25 ft)
– Rest 2:00 between rounds.
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
Bench Press (3-3-3-3-3+
– Max reps on the last set.)
– Find a heavy set of 3 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure. Use a spotter
Metcon
Metcon (4 Rounds for calories)
4 x 3 minute AMRAPs
15 air squats
10 toes to bar
Max cal row
Rest 90 sec beween AMRAPs
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
Bench Press (3-3-3-3-3+
– Max reps on the last set.)
– Find a heavy set of 3 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure. Use a spotter
Metcon
Metcon (4 Rounds for calories)
4 x 3 minute AMRAPs
15 sumo deadlift high pulls
15 toes to bar
Max cal row
Rest 90 sec beween AMRAPs
L1: 45/35; hanging leg raises/knee raise
L2: 95/65
L3: 115/85+