NEWS:

Upcoming Events (check out our Calendar at CFH):

+The 6pm on Friday, August 21st will be cancelled due to a CrossFit Hamilton Coaching Meeting. Thank you for understanding!

+Trudy has put together a CrossFit Hamilton beach day on Saturday, August 15th at The Sea Shell on LBI. Please let us know if you have any questions!

+Starting August 6th, CrossFit Kids will offer a program designed specifically for Kids ages 5-8. The class will be at 7pm on Thursday’s. Please contact Coach Craig for details and if you have any questions!

+”Lift Up Autism” 9/19/15 from 9-11am. Click HERE for more information.

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+Open Gym Time Availability: 

Monday, Tuesday, Wednesday, Friday: 10:30-12. 

Sunday: 11-12pm. 

WOD:

+Build to 3x Front Squat from the ground in 15 minutes.

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3 min. AMRAP

3 FSQTs #185/125

3 Bar Facing Burpees

Rest 3 minutes

3 min. AMRAP

5 FSQTs #135/95

5 Bar Facing Burpees

Rest 3 minutes

3 min. AMRAP

Max Bar Facing Burpees