Call Us: 609.915.8516

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NEWS:

****CFH Christmas Party, Saturday, December 17th @ 7pm @ Alstarz. First round is on CrossFit Hamilton!

****CFH / GNC Hamilton St. Jude Fundraiser, December 17th @ 9:30 am. Teams of 3. Please see Lindsay Nosari or Joey if you are having trouble signing up for a team. 

*There will be NO Open Gym from 4-6pm, Wednesdays, and 4-5pm, Thursdays. Mercer Junior Crew Team will be utilizing the gym for their training. 

*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

CHANGE IN SCHEDULE:

**Dropping**
-Effective next week, we will unfortunately be dropping the Wednesday Open Gym from 8pm-9pm. We regret having to do this but it is clear that this timeslot is not being utilized.

**Adding**
-Starting Friday, December 9th 2016, we will be adding a 4pm Friday class.
-Starting Sunday, December 11th, 2016, we will be holding Open Gym from 9-11am.
*Keep in mind Open Gym is cancelled this Sunday because of the Private CrossFit Specialty Seminar.

Please let us know if you have any questions. These changes will be reflected on the schedule as soon as possible.

WOD:

4 sets:

:30 Max Cals Assault Bike

Rest :30

:30 Max Reps Toes to Bar

Rest :30

:30 Max Reps Push Jerks #135/95

Rest :90

 

FORMAT:

*Have athletes start on different movements such that everybody can begin at 3-2-1, go. Have athletes advance to the next appropriate movement in the correct order. For example, if you begin on Push Jerk, you will advance to Assault Bike.

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