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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
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A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

Labor-Day-picturesHappy Labor Day!

Remember only 6am and 9am classes today!

Benchmark “Helen” has been moved to next Tuesday 9/9

 

 

 

 

 

WOD:

In Teams of 2,

While 1 Athlete works at a time, complete:

100 Kettlebell Swings

400m Run

100 Dumbbell Shoulder to Overhead

400m Run

100 Dumbbell Goblet Squats

400m Run

100 Burpees

*Both teammates run 400m together

 

 

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Labor Day Schedule: 6am and 9am Classes

CFH Night Out next Saturday!

WOD:

3 rounds:

20 Slam Balls*

25 Kettlebell Swings

30 Medicine Ball Cleans

400m Run

*Sub Box Jump Over if you missed Wednesday’s WOD

 

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Labor Day Schedule: Class at 9am.

Save the Dates!

September 2nd: Benchmark “Helen” Test
September 30th: Benchmark “Helen” Re Test

September 8th: First Olympic Weightlifting Speciality Class
-5:30-7pm
-Limited to 12 people (sign up through WodHopper)
-No Extra Cost
-Counts as a class towards current membership

September 8th: Goals, Performance, and Nutrition talks begin
-15 min. window of time
-Note Sheets provided prior to
-Sign-up sheet at box (No sign-up through WodHopper needed)
-Window of time for each coach will be posted by the weekend
For example, Coach Dave will be available in the morning and at night on Monday and Tuesday.
-No Extra Cost for this
-Some prep work may be necessary prior to meeting

September 6th: CrossFit Hamilton Night Out @ 7pm. Please see FB page/coach for details! We hope you can make it :)

Strength: (15 min.)

Deadlift 10 x 3

WOD: (15 min.)

10-9-8-7-6-5-4-3-2-1

Alternating DB Snatch

Pull-up

Run 50m

50m will be touching the building across from CFH and then back into the gym

 

Coaches Notes:

For Strength, there are two options:

1) Sets across: Build to a heavy 3x and maintain for 10 sets.

2) Ascending Ladder/3 rep max: Use the 10 sets to build to a 3 rep max

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News & Events:

Important Dates: (More information to follow)

September 2nd: Benchmark “Helen” Test
September 30th: Benchmark “Helen” Re Test

September 8th: First Olympic Weightlifting Speciality Class
-5:30-7pm
-Limited to 12 people (sign up through WodHopper)
-No Extra Cost
-Counts as a class towards current membership

September 8th: Goals, Performance, and Nutrition talks begin
-15 min. window of time
-Note Sheets provided prior to
-Sign-up sheet at box (No sign-up through WodHopper needed)
-Window of time for each coach will be posted by the weekend
For example, Coach Dave will be available in the morning and at night on Monday and Tuesday.
-No Extra Cost for this
-Some prep work may be necessary prior to meeting

September 6th: CrossFit Hamilton Night Out @ 7pm. Please see FB page/coach for details! We hope you can make it :)

Skill/Strength: 

In 15 min, build to a heavy 5 rep Bench Press

WOD:

15 min. Partner AMRAP

9-7-5 

Power Clean

Floor Press * (new movement for most)

Cal Row

*Choose a weight that is heavy and both you and your partner can move quickly.

*At the count of 3,2,1 go, Partner A performs 9 reps of each movement then tags Partner B’s hand. Partner B then performs 9 reps of each movement. Repeat for 7, 5 and continue the 9-7-5 rep scheme until time is called.

*2 bars max per team!

 

Posted in Leave a comment

News & Events:

Important Dates: (More information to follow)

September 2nd: Benchmark “Helen” Test
September 30th: Benchmark “Helen” Re Test

September 8th: First Olympic Weightlifting Speciality Class
-5:30-7pm
-Limited to 12 people (sign up through WodHopper)
-No Extra Cost
-Counts as a class towards current membership

September 8th: Goals, Performance, and Nutrition talks begin
-15 min. window of time
-Note Sheets provided prior to
-Sign-up sheet at box (No sign-up through WodHopper needed)
-Window of time for each coach will be posted by the weekend
For example, Coach Dave will be available in the morning and at night on Monday and Tuesday.
-No Extra Cost for this
-Some prep work may be necessary prior to meeting

September 6th: CrossFit Hamilton Night Out @ 7pm. Please see FB page/coach for details!

Skill:

A) Pistol & Potential Scales on box, with kettlebell, etc.

B) Hang Squat Clean Thruster

WOD:

21-15-9

Hang Squat Clean Thruster #115/75

Box Jump Over #30/24

For the Hang Squat Clean Thruster, the bar will start above the knee

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