*Labor Day Schedule: Monday, September, 4th:
- 9:30 am Regular Class
- 4 pm Regular Class
- CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
- Please sign up on WodHopper.
*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
Every 2 Minutes x 10 Sets, Complete:
3 Power Cleans #185/125
- This WOD is meant to be quick sprint intervals!
- If you complete the above work in under 2 minutes, rest until the next 2 minute interval begins.
- Lower the distance so you can complete the run in less than :50 seconds
- Power Clean
- Decrease the weight on the Power Clean
- The reps can be singles but should be fast
- The reps should not feel like a 1rm.