CrossFit WOD – Wed, Mar 13

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)

Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs

Metcon

Metcon (AMRAP – Reps)

17 minute AMRAP

349/307m ski

5 strict handstand push-ups

7 strict pull-ups

11 deadlifts
L1: push-ups

Alternate variation: Dual DB/KB Push Press

L2: 135/95

L3: 185/125

CrossFit WOD – Wed, Mar 13

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (5 Sets per leg:
11-7-5-3-2)

Increase weight each set. Perform all reps one one leg before switching to the other side. May rest 30 sec between legs

Metcon

Metcon (AMRAP – Reps)

“Optimus”

17 minute AMRAP

349/307m ski

5 strict handstand push-ups

7 strict pull-ups

11 deadlifts
L1: push-ups

Alternate variation: Dual DB/KB Push Press

L2: 135/95

L3: 185/125

CrossFit WOD – Tue, Mar 12

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30
300m – run to the stop sign as if doing an 800, then the 200m mark

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute rounds for reps of:

12 calorie row

24 double-unders

Max-reps wall-ball shots

Rest 2 minutes between rounds.

CrossFit WOD – Tue, Mar 12

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30
Ski if no running

300m – run to the stop sign as if doing an 800, then the 200m mark

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute rounds for reps of:

12 calorie row

24 double-unders

Max-reps wall-ball shots

Rest 2 minutes between rounds.

CrossFit WOD – Mon, Mar 11

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Clean (Clean Complex x 6 sets:

1 clean pull

1 hang power clean

1 hang squat clean


2 drop sets:

1 complex at 90%

1 complex at 80%

)

Metcon

metcon (Time)

4 rounds for time:

4 rope climbs

12 toes to bar

16 single-leg squats*
*variation of SL squats

CrossFit WOD – Mon, Mar 11

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Clean (Clean Complex x 6 sets:

1 clean pull

1 hang power clean

1 hang squat clean


2 drop sets:

1 complex at 90%

1 complex at 80%

)

Metcon

Metcon (Time)

4 rounds for time:

12 toes to bar

16 double db/kb hang clean

20/16 cal echo bike / bike erg
L1: B/P – 25/20

L2: Y/B – 35/25

L3: G/Y – 50/35

CrossFit WOD – Sat, Mar 9

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)

5 rounds for time with a partner:

30 pull-ups

40 wall-ball shots

400-m run
Divide pull-ups and wall-ball shots evenly, and run together.

CrossFit WOD – Sat, Mar 9

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 (no 10:00am)

CrossFit9 – CrossFit WOD

7:30am and 8:30am Class

Metcon (AMRAP – Rounds and Reps)

5 rounds for time with a partner:

30 pull-ups

40 wall-ball shots

400-m run
Divide pull-ups and wall-ball shots evenly, and run together.

CrossFit Open 2024 – 9:30am

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit WOD – Fri, Mar 8

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

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

5 weighted dips
Increase loading across as many sets as possible.

Perform dips on rings or straight bars.

Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

200m sled pull

20 weighted sit ups

20 deadlifts
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates

CrossFit WOD – Fri, Mar 8

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Superset (Checkmark)

Every 3 Minutes on the Minute x 5 rounds

5 bench press

5 weighted dips
Increase loading across as many sets as possible.

Perform dips on rings or straight bars.

Aim for 1 minute or less of work, leaving 2 minutes or more of rest (and time to increase weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

4-way sled push

20 lateral box step over

20 weighted sit ups

20 deadlifts
L1: 95/65; 1 45# plate

L2: 135/95; 3/2 45# plates

L3: 185/125; 4/3 45# plates