CrossFit9

CrossFit for HOPE Fundraiser and Potluck - Saturday 6/9 at 9:30am

“No child should die in the dawn of life”

 

This year, CrossFit 9 will be participating in headquarters CrossFit for Hope fundraising event to raise funds for St. Jude Children's Research Hospital. 100% of the proceeds will actually be going to the hospital. Our goal is to raise $3000. Let's make it happen!

This event will be on Saturday, June 9th and run from 9:30am - 1pm. Please bring friends or family members for our special "guest heat" that will take place after all registered participants are finished. Festivities will also include prizes (best performance and most money raised) and an after-party potluck!! The potluck sign-up is on the box's bulletin board.

The Workout - HOPE

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. The stations are:

Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups 

How To Participate

To compete in the workout and raise money for charity, participants should:

• Register at http://hope.crossfit.com.
• To receive a t-shirt, raise $300 or more in pledges

Note: We will not be holding our regularly scheduled 7:30am and 8:30am WODs. Instead, we encourage everyone to participate in this fun and meaningful event!

Tuesday

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post time to comments.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Monday

Rest Day

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Sunday

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Compare to 110706.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Saturday

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 110128.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Friday

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post time to comments.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Thursday

Rest Day

16 most powerful foods

The problem with flip flops

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

 

 

Wednesday

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post rounds completed to comments.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Tuesday

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 110723.

 

Snatch Clinic - Saturday, June 2nd at 10:30am *Space Limited*

Join Coach Ryan on Saturday, June 2nd for a clinic focusing on snatches!

The snatch is one of the most complicated movements in all of sports. Learning how to properly perform a snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity. This clinic open to all members, from beginners to those looking to fine tune their form. Ryan will also be reviewing efficiency techniques for the upcoming CrossFit for Hope event!

Time: June 2nd at 10:30am
Spots Currently Avaliable: 8
Sign up: By emailing Ryan (ryan@crossfit9.com) or by putting your name the whiteboard
Cost: $20

Monday

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

 

Sunday

Rest Day