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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
Slide 2

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

NEWS:

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

WOD:

A: Sumo Deadlift

3, 3, 3, 3, 3

B: 2 min. AMRAP

1 set of max Deadlifts (conventional) @ 70%. In the remaining time,

perform max burpees!

WHITEBOARD:

Weights!

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NEWS:

Remember, there will be a 6pm class this Friday. Please sign up in WodHopper.

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

WOD:

10 min. AMRAP

15 Overhead Squats #95/65

15 Abmat Sit-ups

WHITEBOARD:

Round and weight!

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NEWS:

Remember, there will be a 6pm class this Friday. Please sign up in WodHopper.

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

SKILL:

One Legged Deadlift

3 x 12 each side (Use Kettlebell or Dumbbell)

WOD:

Rowing Intervals

Partner up!

Every 3 minutes x 21 minutes, Row 500m

(8 intervals total/4 each athlete)

WHITEBOARD:

 

Posted in Leave a comment

NEWS:

Remember, there will be a 6pm class this Friday. Please sign up in WodHopper.

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

STRENGTH:

Split Jerk 1 Rep Max

ACCESSORY:

3x

30 sec. Handstand Hold

20 Hollow Rocks

10 Band Pull Aparts

WHITEBOARD:

Record: Weight!

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NEWS:

A big East Coast welcome to CrossFit Hamilton’s newest athlete, Chelsea. Chelsea comes to us from a CrossFit in Tennessee! Welcome, Chelsea! 

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

SKILL:

Ring Dip

WOD:

10 minute CAP

“Elizabeth” (Power Clean style)

21-15-9

Power Cleans #135/95

Ring Dips

SCALING:

Ring Dip Scaling Options:

1) Band

2) Negatives

3) Push-ups

WHITEBOARD:

Record: Time, Weight

Posted in Leave a comment