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*CrossFit Kids Classes are cancelled for Thursday 4/2/15 and Saturday 4/4/15.

**On Wednesday at 6pm, Maren Fragile, PhD and Director of Athlete Health & Performance at Quest Diagnostics will be at CrossFit Hamilton to provide information on how analyzing metabolic biomarkers, nutrients, and hormone levels can help optimize the efforts you are putting in at the gym.

I highly recommend all attend this information session. Dave and I had blood work done to see where our biomarkers, nutrients and hormone levels stood. I left my results in the gym for you guys to take a look. Different from your typical blood work and discussion with your doctor, Quest analyze and provides a summary and recommendations based on your results. Cool stuff indeed.

Due to this information session on Wednesday at 6pm, we will be moving the 6pm class start time to 6:30pm-7:30pm. The 7pm will run as normally scheduled from 7pm-8pm. 

Please let me know if you have any questions.


For Time:

5 Rounds:

20 Ring Rows

30 Push-ups

20 Overhead Walking Lunges (OHWL)

30 Sit-ups

*Rest 3 minutes between Rounds

*Scaling for Ring Rows and Push-ups is crucial. Scale by lowering reps. 

*Coaches, please remind classes that Wednesday’s class will be running from 6:30-7:30pm. 

The 7pm class will stand as normally scheduled from 7pm-8pm.

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