Call Us: 609.915.8516

8/29/14

Labor Day Schedule: Class at 9am.

Save the Dates!

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! We hope you can make it :)

Strength: (15 min.)

Deadlift 10 x 3

WOD: (15 min.)

10-9-8-7-6-5-4-3-2-1

Alternating DB Snatch

Pull-up

Run 50m

50m will be touching the building across from CFH and then back into the gym

 

Coaches Notes:

For Strength, there are two options:

1) Sets across: Build to a heavy 3x and maintain for 10 sets.

2) Ascending Ladder/3 rep max: Use the 10 sets to build to a 3 rep max

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