CrossFit WOD – Fri, Nov 17

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 5)

Modify to front squat

Metcon

Metcon (Time)

For Time

Buy In: 25 hollow rocks

3 Rounds

3 rope climbs

25 med ball cleans

25 kb swings

Cash Out: 800m run

CrossFit WOD – Thu, Nov 16

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

2 rounds x 1 minute each of:

Squats

Push-ups

Box jumps

KB Swing

Handstand Hold

Wall balls

Burpees

Double-unders / jump rope

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Thu, Nov 16

CrossFit9 – CrossFit WOD

Weightlifting

Clean (3 Position Clean Complex
7 x 1

Starting from the top:
1) High hang
2) Hang
3) Floor)

Metcon

Metcon (Time)

For Time

30 box jump

12 clean and jerk

20 box jump

10 clean and jerk

10 box jump

8 clean and jerk
L1: 95/65+

L2: 135/95

L3: 165/115

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run

Thanksgiving + Black Friday Hours 2023

Looking for CrossFit gyms open on Thanksgiving and Black Friday? We gotchu!

Please read on for our special holiday hours and guest policies.

Visiting Athletes

We love visitors!

The holidays tend to be a busy time for us. Please book your reservation ahead of your visit to help us accommodate you.

Thanksgiving Class Schedule

9'ers, please see Wodify for up-to-date schedule and reservations.

Wednesday, November 22

  • Open at 6:00 AM
  • Last classes at 4:30 PM
  • Close at 5:30 PM

Thanksgiving Day: Thursday, November 23

  • 8:30 AM Class (All CrossFit9 and 9FIT athletes.)
  • 9:30 AM Turkey Trot 5k Fun Run. This is free and open to the public, but guests, please reserve ahead so we have your waiver and get to the start line on time. We'll also accept donations of nonperishable food and hygiene items for St. Petersburg Free Clinic.
  • Open gym 8:30 AM–9:30 AM

Black Friday: Friday, November 24

  • 7:30 AM Class (All CrossFit9 and 9FIT athletes.)
  • 8:30 AM Class (All CrossFit9 and 9FIT athletes.)
  • 9:30 AM Class (All CrossFit9 and 9FIT athletes.)
  • Open gym 7:30 AM–10:30 AM

We resume regularly scheduled hours on Saturday, November 25.

We're thankful for you, #9Nation! We wish you a safe and happy holiday.

CrossFit WOD – Wed, Nov 15

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1000m bike erg

20 DB Bech Press

20 D-Balls Over Shoulder

100m Farmer Carry

CrossFit WOD – Wed, Nov 15

CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

Metcon

Metcon (Time)

For Time

3 Rounds:

30 cal row

30 push-ups

Rest 3 Minutes

3 Rounds:

30 cal bike erg

20 toes to bar

Rest 3 Minutes

3 Rounds:

30 yard sled push 135#/90# (one way p-lot)

10 ring muscle-ups
30 Minute Cap

CrossFit WOD – Tue, Nov 14

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10 @ 70-80%)

Metcon

Metcon (Time)

3 Rounds for time

100 Double Unders

20 Deadlifts

20 Burpees over bar
L1: 135/95

L2 185/125

L3 205/135

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Mon, Nov 13

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

5 rounds for time of:

15 Pull-Ups

15 Ring Dips

200m Run
Scale to:

Jumping pull-ups

Ring rows

Jumping ring dips

Stationary dips or push-ups

CrossFit WOD – Mon, Nov 13

CrossFit9 – CrossFit WOD

Strength

Shoulder to Overhead (16 minute EMOM)

Any style
3 reps every minute OTM for 16 minutes.

L1: Technique focus

L2: 135+/ 95+

L3: 185+/ 125+

Level 2 + 3, work up in weight and note highest weight (and number of sets at that weight).

Metcon

For time*: (Time)

1000 M Row

75 Wall balls (20#/14#)

50 Pull-ups
*start wherever you want and complete the rest of the workout in order

Finisher

800 M Run (Time)