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8/27/14 & Lots of News & Information!

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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