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9/9/14 & Benchmark "Helen" During All Classes!

Thanks to those who attended the first of many Specialty Classes soon to be held at CrossFit Hamilton. We were happy with the outcome and strongly feel that everyone improved tremendously after 90 minutes of work with Coach Dave!

“Helen” Benchmark Test 1 today. Classes will run as normally scheduled! 

15 min. time slots will be available starting next week to meet with a coach in regards to Nutrition/Performance Goals. A sheet will be available by the end of the week!



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 5/7/14. 

*Measure, observe, repeat. Have you done “Helen” before? If so, compare your previous times, loads, etc.

This WOD will be performed at the end of the month as well.

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