Call Us: 609.915.8516

6/10/14

News & Events:

1) During the day on Monday through Friday, please do not use/park in the Aquas and Lightning Delivery area.

2) During the above time, we cannot block access to the road when doing warmups as a group outside. Weekends are OKAY.

3) June 18-20 are the dates that we have set to make improvements and modifications to the gym. The plan is to run classes and workouts at the park or track. Please standby for more information on this.

4) There will be a few scheduling changes starting July 1. Again, we are working to best maximize space and experience at CrossFit Hamilton!

WOD:

Run 1 Mile (5 small loops) or (10 min. cap) then:

2 min. Max Efforts of:

Row Cals

DB Hang Squat Clean #30/20

Double Unders

Pull-ups

Medicine Ball Cleans #20/14

Following the run, set clock to 10 min. and complete all of the above movements. Row 0-2, DB HSC 2-4, DUs 4-6, Pull-ups 6-8, MBC 8-10. 

If you finish the run early, you get to rest!

 

 

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