Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Strength (5 Rounds for weight)
5 sets of the complex for load:
3 front squats
+ 1 jerk
Metcon
Endurance (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
20-30 min
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
Finisher Accessory (Checkmark)
Not for time:
30-20-10
GHD sit-ups
Glute bridge (weighted with dbs)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Bench Press (9 sets:
5-5-3-3-3-1-1-1-1
)
Between sets, practice freestanding handstand hold
Metcon
Metcon (Time)
3 rounds for time:
400-m run
20 DB front rack walking lunges (35/50 lb)
10 handstand push-ups
– Use two dumbbells.
L1: db push press, or upside down practice
L2: 10 hspu
L3: 15 hspu
Cooldown (No Measure)
Foam roll calves and quads
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Bench Press (9 sets:
5-5-3-3-3-1-1-1-1
)
Between sets, practice freestanding handstand hold
Metcon
Metcon (Time)
3 rounds for time:
400-m run
20 DB front rack walking lunges (35/50 lb)
10 handstand push-ups
– Use two dumbbells.
L1: db push press, or upside down practice
L2: 10 hspu
L3: 15 hspu
Cooldown (No Measure)
Foam roll calves and quads
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Bench Press (9 sets:
5-5-3-3-3-1-1-1-1
)
Between sets, practice freestanding handstand hold
Metcon
Metcon (Time)
3 rounds for time:
400-m run
20 DB front rack walking lunges (35/50 lb)
10 handstand push-ups
– Use two dumbbells.
L1: db push press, or upside down practice
L2: 10 hspu
L3: 15 hspu
Cooldown (No Measure)
Foam roll calves and quads