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
Metcon (Time)
In teams of two,
For time:
3 rounds:
20 shoulder to overhead (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 front squats (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 cleans (105/155 lb)
10 burpees over the barbell
200m sprint
L1: 45/35
L2: 135/95
L3: 165/115+
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
Metcon (Time)
In teams of two,
For time:
3 rounds:
20 shoulder to overhead (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 front squats (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 cleans (105/155 lb)
10 burpees over the barbell
200m sprint
L1: 45/35
L2: 135/95
L3: 165/115+
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
Metcon (Time)
In teams of two,
For time:
3 rounds:
20 shoulder to overhead (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 front squats (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 cleans (105/155 lb)
10 burpees over the barbell
200m sprint
L1: 45/35
L2: 135/95
L3: 165/115+
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:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
241115 (Time)
– RX –
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
– INTERMEDIATE –
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
– BEGINNER –
5 rounds for time:
10 jumping pull-ups
5 inchworms
– MASTERS 55+ –
5 rounds for time:
15 pull-ups
2 wall walks
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
5 rounds for time:
15 DB hang power cleans
Handstand walk (25 ft)
– Use two dumbbells.
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 Rack Lunge (5 x 8 per leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 bench press
100m farmer carry
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 Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
2/1 rope climbs
5/3 ring dips
20 deadlifts
15/12 cal echo bike
L1: 5 ground to standing; ring push up or scaled dips
L2:2/1 rope climb; 5/3 dips; 185/125
L3: 5/3 rope climbs; 10/7 dips; 225/155
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 Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
OR
30 sec hollow hold (tuck, single leg, full variations)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 box jumps
20 deadlifts
20/16 cal echo bike
L1: 95/65
L2: 185/125
L3: 225/155
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 Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 box jumps
20 deadlifts
20/16 cal echo bike
20 hollow rocks
L1: 95/65
L2: 185/125
L3: 225/155
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 Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 box jumps
20 deadlifts
20/16 cal echo bike
20 hollow rocks
L1: 95/65
L2: 185/125
L3: 225/155
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 Rack Lunge (5 x 8 per leg)
10R/10L dead bugs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 box jumps
20 deadlifts
20/16 cal echo bike
20 hollow rocks
L1: 95/65
L2: 185/125
L3: 225/155