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+
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+
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+
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+
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+
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+
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+
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:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– INTERMEDIATE –
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
– BEGINNER –
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– MASTERS 55+ –
AMRAP 20:
2 chest-to-bar pull-ups
4 push-ups to a 2-in riser
8 KB swings (35/53 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded overhead shoulder stretch/arm
AT-HOME – (AMRAP – Rounds and Reps)
-AMRAP 20:
2 inverted burpees
4 pike push-ups
8 DB swings (35/50 lb)
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Bench Press (- STRENGTH II –
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.
– 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 for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– STRENGTH III – (Checkmark)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
– Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry
– Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
– SKILL I – (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
– STAMINA I – (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, an Assault Bike, or an Echo Bike.
– Try for 150 or more calories across the entire effort.
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 (3-3-3-3-3
Beginner option:
5-5-5-5-5)
Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.
Coaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups
L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
– STRENGTH III – (Checkmark)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
– Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry
– Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
– SKILL I – (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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 (3-3-3-3-3
Beginner option:
5-5-5-5-5)
Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.
Coaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1: ring rows, elevated push-ups
L2: 2 kipping pull-ups + 2 ring dips, pike handstand push-ups from a box