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
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:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
Snatch (Pre-workout
10:00 clock:
Find a heavy 1-rep snatch)
241114 (AMRAP – Reps)
– RX –
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
– INTERMEDIATE –
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
– BEGINNER –
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
– MASTERS 55+ –
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
Stretching (Checkmark)
2 sets:
1:00 foam roll upper back
:30 standing pike stretch
– AT-HOME – (AMRAP – Reps)
AMRAP 15:
Alternating DB squat snatches (35/50 lb)
– Every 3:00, including 0:00, run 400 m.
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
Weightlifting
Snatch (10 minute EMOM:
1 snatch )
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets
Metcon
Metcon (Time)
3 rounds for time:
250 ski
15 hang power snatches*
75 air squats
L1: 45/35 or 30 reps with db (15R/15L)
L2: 75/65
L3: 95/65
*unbroken 10 burpee over the bar break
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
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball
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
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball
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
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball
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
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball
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
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball