Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 10)

Accessory : Single Arm DB Bent Over Row 5 x 5 per side

Metcon

Metcon (Time)

5 rounds for time:

25 Russian KB Swing

100m Single Arm KB Carry (50/50)

250m ski erg
L1: B/P

L2: G/Y

CrossFit9 – CrossFit WOD

Amanda Prep

For Quality / Practice (Checkmark)

A) 8 Minute Snatch EMOM

Snatch high pulls

Muscle Snatch

Squat Snatch or Power + OHS

Rest

Rest 2-3 Minute Between AMRAPS

B) 8 Minute Ring Muscle Up EMOM

Ring swings

Jumping dips or jumping RMU

Ring muscle ups or low ring transitions

Rest
Work for :30-:40 per minute, or to tolerance for practice reps

Goal: Effectively practice and ready to scale “Amanda”

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Amanda Prep

Skill (Checkmark)

A) 8 Minute Snatch EMOM

Snatch high pulls

Muscle Snatch

Squat Snatch or Power + OHS

Rest

Rest 2-3 Minute Between EMOMs

B) 8 Minute Ring Muscle Up EMOM

Ring swings

Jumping dips or jumping RMU

Ring muscle ups or low ring transitions

Rest
Work for :30-:40 per minute, or to tolerance for practice reps

Goal: Effectively practice and ready to scale “Amanda”

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 1)

Increase weight each set

Scaling: 5 x 3-5 reps for more practice

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3, 6, 9, 12…

DB Sit -ups / GHD sit-ups / V-Ups

Dumbbell box step-ups (two DBs)
L1: bodyweight

L2: 35/20 DBs

L3: 50/35 DBs

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 1)

Increase weight each set

Scaling: 5 x 3-5 reps for more practice

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3, 6, 9, 12…

Cal Ski or Echo Bike

Dumbbell box step-ups (two DBs)
Set box slightly above knee height

L1: bodyweight

L2: 35/20 DBs

L3: 50/35 DBs

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

For reps:

4 x 3 Minute AMRAPs:

75 double-unders

25 burpees

Max-reps of toes-to-bars

Rest 1:30 between AMRAPs
*Score = number of toes to bar reps

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

For reps:

4 x 3 Minute AMRAPs:

75 double-unders

15 burpees

Max-reps of toes-to-bars

Rest 1:30 between AMRAPs
*Score = number of toes to bar reps

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

In Teams of Two,

25 Minute AMRAP

5 synchro wall walks

30 bench presses

:45 plank hold (together)

30 kettlebell swings (35/53 lb)

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 Minute AMRAP

1000m bike erg (500m per partner)

5 synchro wall walks

30 bench presses

:30 weighted plank hold (together) (45/35 plate)

30 kettlebell swings

10 synchro burpees
L1: 45/35; B/P; 15/10 plate

L2: 135/95; G/Y; 35/25 plate

L3: 185/125; R/G; 45/35 plate

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 Minute AMRAP

1000m bike erg (500m per partner)

10 wall walks

30 hang clean

:30 weighted plank hold (together) (45/35 plate)

30 knee to elbow

10 synchro burpees
L1: B/P; 15/10 plate

L2: G/Y; 35/25 plate

L3: R/G; 45/35 plate