Call Us: 609.915.8516

10/10/14

News & Events:

*Be on the lookout for CrossFit Hamilton’s Fall Newsletter. You should be receiving this via email by the weekend! Please let us know if you did not receive it!

**CrossFit Kids is canceled on Saturday and Sunday as Coach Craig will be out of town. Thanks for understanding.

***Saturday WOD  will be a 5k. We are encouraging everyone to either participate in the Memorial Run in Robbinsville with Coach Dave and CFH athletes or perform the 5k run on their own. There will be no formal class on Saturday at CFH as the gym will be closed. Scores will be reported and celebrated on a FB post!

Details for Saturday’s Memorial Run:

There is a 5k run taking place in Robbinsville at 10am on Saturday. We were looking to have representation from CrossFit Hamilton and thought it would be a great community event. The fee for the 5k race is $20 and goes towards:

All proceeds from the Run & Walk will benefit the Thomas J. May Nature Trail.

The late Tomm May was a Robbinsville resident, committed environmentalist and runner.

Link: 

http://events.raceforum.com/events/7221

WOD:

For Time:

8 Deadlifts, 7 Power Cleans, 6 Power Snatches

21 Box Jumps #30/24

6 Deadlifts, 5 Power Cleans, 4 Power Snatches

15 Box Jumps #30/24

4 Deadlifts, 3 Power Cleans, 2 Power Snatches

9 Box Jumps #30/24

#155/115 for barbell movements

*One bar per athlete!

Accessory Work:

Banded Delt Hell

15 reps of all 3 movements x 3 sets. Rest as needed

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